I did drop them from a 400 calorie deficit to a 1000 calorie deficit over a 3 week period.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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I did drop them from a 400 calorie deficit to a 1000 calorie deficit over a 3 week period.
After I lost 90 lbs my metabolism was so fucked I slowly dropped cals from 2,500 to 1,800 and increased cardio over 2 months and didn't lose anything. I lost all my weight at 2,500 cals slowly and I still ended up messed up. Been bulking for awhile so just hoping that fixes it.
I learned from my last cut that you have to be pretty strategic about burning fat. Our bodies are smarter than we give them credit. I will try my best to not lower calories too drastically at a time and instead up cardio sessions/length but at some point somethings got to give and I reduce calories and I roll with the punches on cardio. I'm not doing any HIIT right now as I feel that will end up being my trump card for when the last inevitable set point/stall. If my body gets to acclimated to doing hiit, or a certain level of cardio I deem unsustainable then I'm just going to crash hard and end up gaining shortly thereafter.
TheDarkStark
Member
Petrie I hate you for not posting the 10 lbs of ON Whey sale, Jerk : (
I just paid $28 for 4lbs of Body Fortress Whey on Amazon (first time trying it), I like Muscle Pharm but I'm on a budget right now.
I could never hate you.
I just paid $28 for 4lbs of Body Fortress Whey on Amazon (first time trying it), I like Muscle Pharm but I'm on a budget right now.
I could never hate you.
Muscle pharm is good shit. Dat cookies and cream. I just spent 53 dollars on 5 lbs of Trutein
I finally ran out of protein from all my Black Friday deals
TheDarkStark
Member
Muscle pharm is good shit. Dat cookies and cream. I just spent 53 dollars on 5 lbs of Trutein
I finally ran out of protein from all my Black Friday deals
There's a supp shop near my parents house that has protein for very cheap, and when it "expires" they sell it for 1/2 price, sometimes even less.
Last time I was there I stocked up on two 4lb tubs of Muscle Pharm Whey for $20 each... $40 for 8lbs of high quality protein, and only 1% tax. I'm kicking myself for not buying more.
I definitely need to go back soon but my parents house is far.
I would definitely do the same. I went to a local store here and it was like 50 bucks. Crazy. It's 30 something on bodybuilding.com and I can always find a 10% coupon.
LeroyPantwether
Member
Hello, I am starting SS on Friday and was hoping someone could check my squat form. I read the book, and tried to apply what I read the best I could, but I have never done squats before and I feel I am doing it wrong still. Like all of the weight is on my knees/quads.
This is the only exercise from the book that I am really having difficulties grasping. To be more specific , when he talks about hip drive on page 17 and 18(digital book), I don't really understand, but I feel I fall in the category of feet are pushing the floor rather than using hip extension to initiate drive.
Thanks
https://www.dropbox.com/sh/8tvezejduknrjo0/0UdDM2aus7/Squatform.MOV
This is the only exercise from the book that I am really having difficulties grasping. To be more specific , when he talks about hip drive on page 17 and 18(digital book), I don't really understand, but I feel I fall in the category of feet are pushing the floor rather than using hip extension to initiate drive.
Thanks
https://www.dropbox.com/sh/8tvezejduknrjo0/0UdDM2aus7/Squatform.MOV
HollovVpo1nt
Banned
My neck is killing me, fuck this hurts.
Hip drive help: http://www.youtube.com/watch?v=yha2XAc2qu8
Also looks like you want to correct your bar position: http://www.youtube.com/watch?v=g2tyOLvArw0
L0st Id3ntity
Member
Saw a few dudebros do what I can best describe as seated shoulder db flys, is this a legit exercise?
Regarding the "correct" grip of the barbell to prevent calluses, I'm noticing they are still forming, but now up in my fingers and minimally. Also is this a weaker grip? I can't tell yet.
While doing OHP a guy in the next squat rack with a similar build of mine was quarter squatting 100lbs, I'm not huge and I didn't want to be "that guy", so I proceeded to properly squat 200lbs for 8 reps with a pause in the hole to emphasize the depth, all while he was resting. I knew he was watching because he ran towards me during my first rep thinking I was stuck.
Is this douchebagerry? I really wanted to help :lol.
Regarding the "correct" grip of the barbell to prevent calluses, I'm noticing they are still forming, but now up in my fingers and minimally. Also is this a weaker grip? I can't tell yet.
While doing OHP a guy in the next squat rack with a similar build of mine was quarter squatting 100lbs, I'm not huge and I didn't want to be "that guy", so I proceeded to properly squat 200lbs for 8 reps with a pause in the hole to emphasize the depth, all while he was resting. I knew he was watching because he ran towards me during my first rep thinking I was stuck.
Is this douchebagerry? I really wanted to help :lol.
Chittagong
Gold Member
You did the right thing.
I had a guy with a similar build as me do quarter squats next to me with some 200lbs. After I reset my routine deciding I must get low, I've been building up from 100lbs again. I did 3 x 5 of my deep ones and then one max set of 1 x 3, followed with 5 x 10 deeps. I feel I didn't quite manage all of my max set and asked my PT how low did I go.
He said pretty loud "as low as the guy in the next rack". I'm pretty sure he heard.
Same thing with DLs, jesus what's with that hunchback and tons of weight guys do. I swear girls have the best DL form in our gym.
BlueScrote
Member
It's fairly rare that someone at my gym squats correct depth. At least half the people who squat do quarter squats.
Christ, my left hip joint or whatever is still bugging me. I get this weird pain in my hip, when I move my leg in certain places. I bet this is because of the squatting.
Roll your hip (the muscles, not the bone) and outer thigh on a rubber ball or foam roller. That might take care of things! At the very least, it should "open up" everything and make your hip move more freely. It will hurt, though...
Poindexter
Member
This happened to me too. But over the last 4 weeks I've started saying "fuck it" and eating a bit more. I'm probably back up to around 2300-2500 calories and I lost 2 and a half pounds last week. I just wasn't eating enough I guess. I'm going to keep it at this level for a while. I made up the extra calories in fats BTW. Put some heavy cream in my coffee in the morning. Olive oil on my salad during lunch. Feta cheese on my salad. An extra piece of bacon with breakfast. Stuff like that.
Yup and at my gym it's all smith quarter squats.
Whenever I squat next to a smith squatter I invite them to work in (we only hack one rack and two smiths). My favorite excuse was "nah I don't want to hurt my knees"
There's one dude at my gym, every Saturday, will do squats in the Smith Machine. But he will straddle a flat bench (with a towel on it) thats sitting on a couple plastic elevation steps. So, he literally can't go lower than a quarter squat if he tried. He also puts that hard plastic pad on the bar, too. And wears a weight belt. It's the weirdest setup I have ever seen. He's not a small guy either, he has some muscle mass on him.
I'm always tempted to grab the cell phone and take a few pics, but maybe he has a shredded lower back and is just trying to be extra safe while still getting some leg work in. I would feel pretty guilty if that were the case.
I'm always tempted to grab the cell phone and take a few pics, but maybe he has a shredded lower back and is just trying to be extra safe while still getting some leg work in. I would feel pretty guilty if that were the case.
IronBubbles
Banned
These are (pretty good) high-bar squats actually. You can keep doing these, but if you're doing SS and you have no trouble getting the bar in the low-bar position (refer to the video posted by Evilore) low-bar squats will probably be better. So get the bar in the proper position, don't be afraid to lean forward on the way down, then drive your ass up. Hip drive.
Don't be that guy.
There was a really obnoxious guy in my gym one day. He did heavy deadlifts with bad form, and basically made a show of it, standing right in the middle of the room, shouting and grunting with a smug grin. Between sets, he went around to everyone and offered them use of his chalk, no matter what exercise they did. Anyway, I did squats with a fairly low weight, and he came over and told me that squats are real dangerous for my back and knees, and that I should use the smith machine instead.
What I find so funny about this broscience BS is that I'm stuck with just a smith machine in my building's fitness room, and I hate how it impacts my back and knees compared to a freeweight barbell because of the forced ROM.
I don't get how the smith machine is supposedly better for the joints.
muntersaur
Member
Is it the one where youre seated and u do them under your legs and lift them up on the sides? I used to do those but i feel they were legit
Charlie McCarthy
Member
They are for rear delts. I think he is talking about sitting upright, like in seated overhead press position but bringing the dumbells from parallel up to above your head. And yes I haven't done these myself but would think they were legit, may as well just do lateral raises though imo
Sitting down reduces the likelihood you use that CrossFit muscle known as "momentum". It's an easier way of forcing strict motion.
It's the same reasons someone may stand up and hold onto a pole, wall, cable tower, bench, etc. for stabilization while performing a single arm lateral raise.
EDIT: I also assume the poster saw someone performing lateral raises, not what the quoted poster described.
Charlie McCarthy
Member
Oh yeah I don't know if the poster seen the 'dudebros' standing or sitting, just from my own experience I generally do lateral raises seated, so if I was to do the exercise described, lets say overhead lateral raise I would also do it seated.
http://www.youtube.com/watch?v=THR7UvbaRpo
Hereis the first vid I found on youtube. I assume this is what Lost Identity was describing..I may be wrong though
Yeah stuff like this I never really judge because who knows what this dude has going on.
What is your set structure like?
Watching videos like this makes me self conscious... Like when other people have surf stuck in there teeth.
I don't understand why he wants him to look down so much. Also I thought it should me feet shoulder width apart, toes pointed forward. The guys feet are pretty wide with toes pointed out... That's gotta be bad for your IT band, and make your run weird no?
I do around 7 sets. The first two are just the bar. Next two are warmup and the last three are my work sets. Last three sets are 5 reps each.
That's sort of what I do...
Warm-ups are obviously important for safety, but at the same time you can actually tire yourself out a good bit before you even get to your work sets. I think you can safely eliminate 1 empty bar set and 1 warmup set.
Just my opinion though.
How are your wrists btw? Also, are you pinching your shoulders back and arching your lower back? Doing so will effectively shorten the path the bar is traveling so you're doing less work.
I don't know why you would need to do 2 sets of the bar and 2 sets of warmup. If you like the progression, I would cut one of each
Bar
Warmup
Workset
Max
Workset
Dropset (maybe?)
On your max don't be afraid to microload.
Hmmm. Yeah maybe I can axe one of the empty bar sets. How long did it take you to improve your lifts anyway?
When I was your age (I'm 33 now) I weighed 215...I brought my bench from 155 to 225 in just a matter of 2 months doing 5x5s. I was shocked at my own progression. It never really go above that though, and has certainly dropped as I began to cut.
I'm sort of cutting right now so my bench is at 205 right now...I can do 3-4 comfortably without a spot.
LeroyPantwether
Member
just so I understand this..
should Leroy change the bar position even if he meant to do a high bar squat? or is evilore's advice correct only if he's going for a low bar squat?
cause I put the bar exactly like leroy and was thinking that was o.k for high bar squats.
LOL'd at one of the comments: "Why are they doing this in the curl rack?"
Yeah looks like I'll drop the extra warm up sets. What's microload btw?
I guess I'll give it another month till I start panicking. Thanks for the inputs.
Khalifa Jayy
Banned
I just started this and want to share in case others are stuck like me. I've been stuck at a 1rm of 215 so I looked this up because I've heard great things.
Add 50 lbs to your bench
http://www.timinvermont.com/fitness/benchpgm.htm
Check it out. I think it's worth giving a shot. I just did workout two and actually woke up sore from my chest... Something I hadn't felt in a long time. I think the inclusion of negative sets is huge and will help promote growth in ways conventional lifting won't.
Make sure you grab the appropriate spreadsheet for your 1rm and print it out. Try to follow as strictly as possible. I've seen a lot of guys report gaining anywhere from 20-50 lbs. Most hover around the 35 lb range, which for me would be amazing.
For reference, I'm at 6'2" 200lbs and I've been following GSLP.
Oh sweet, will check it out. Thanks.
Adding 1 and/or 2.5 lb plates to your lift (if you workout space has them).
It's a great way to overcome the mental blocks we set up for ourself when trying to lift more weight.
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