Yeah you will have to tinker with your cals like a week at a time.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Yeah you will have to tinker with your cals like a week at a time.
Brolic Gaoler
formerly Alienshogun
Moved to new page.
It's been coming off me nicely, I can tell a difference all over my body. But I'm doing a shit load of cardio.
I'm also a big guy, so I imagine my body naturally burns more calories anyway.
I also just got the "my fitness pal" app you guys have been going on about. Gonna use that. It has me at 2070 calories a day to lose 2 lbs a week.
I do 220, but I do 4 whey scoops total a day plus milk in the shakes.
I'm gonna give this app a spin and see how it does.
My only thing is on "activity level" I'm guessing to put "active" as I don't do much "work" wise since I'm a student, but I'm balls crazy at the gym. But there's no indicator for that. Should I do "very active" or just "active?"
It's been coming off me nicely, I can tell a difference all over my body. But I'm doing a shit load of cardio.
I'm also a big guy, so I imagine my body naturally burns more calories anyway.
I also just got the "my fitness pal" app you guys have been going on about. Gonna use that. It has me at 2070 calories a day to lose 2 lbs a week.
180g of protein. How? Lordy, I'd have to be eating chicken breast every 3 hours
I do 220, but I do 4 whey scoops total a day plus milk in the shakes.
I'm gonna give this app a spin and see how it does.
My only thing is on "activity level" I'm guessing to put "active" as I don't do much "work" wise since I'm a student, but I'm balls crazy at the gym. But there's no indicator for that. Should I do "very active" or just "active?"
I just eat 500g's of quark (and 1 protein shake) to gain easy protein. Not the tastiest, but it's low on calories and high on protein. And pretty cheap. 12g protein per 100g, I eat 500g each day, and it costs like a buck. It's about 77 calories per 100g. Quark is what I heard quite uncommon in the US, but here in Sweden every body builder eats it
Sounds like tendinitis to me. Take 6 weeks off, take Advil, ice, do not use them when possible, type less. They'll be healed up. You can still do some exercises in the gym, so get your lower body and midsection strong.
You're fucking lucky you didn't get heat stoke. It's way to hot in NYC to do that shit. Tomorrow its suppose to be 100 degrees too.Oh my god, GAF, I think I'm gonna pass out. Here's the workout I did today with a buddy of mine (the one who competed in the Spartan race with me a month ago).
(You should know that it's 90 degrees here. Thankfully not very humid, though.)
So here we go:
Bike 3 miles to playground
Do a quick set of 5 muscle-ups, 10 pull-ups, and 20 dips
Jog 1.5 miles to a huge park (Prospect Park, Brooklyn)
Run from the north to south end, circling the whole park (taking trails and hills and all that, stopping to do muscle-ups every now and then) - about 3 miles total
Jog back to original playground (this is all one continuous run, btw) - 1.5 miles
Do 10 muscle-ups in a row, which I have never ever done before... almost zero swinging, too
Ride 3 miles back home
Total time: 3 hours
I'm not sure how I'm still able to even type right now. But I'm so fucking psyched. 10 muscle-ups in a row, baby. Chest was going well over the bar, too, so I felt like I was flying; I don't think it touched until the last couple of reps, which I had to power through because I was so exhausted.
And then I devoured some Nutella when I got home because I'm poor and that's all I have.
Go on the actual website and edit your goals. Their formula is laughable. Go back a previous page here to see my post to Petrie on how to do this. I set my own calorie goal and macros and just set my activity level to sedentary to get a flat baseline. I don't even track my exercise. How could I possibly know what I burn lifting?
180g of protein. How? Lordy, I'd have to be eating chicken breast every 3 hours
Day usually looks like this
Eggs and bacon for breakfast, tuna or chicken with eggs or cheese for lunch, meat for dinner. Add in two scoops of whey and it's not that hard!
Escape Goat
Member
How much protein is in a scoop? I guess I was severely underestimating the protein from meats and dairy.
The scoop I use has 27g.
And yeah, def track everything. Myfitnesspal is the best way. The majority of my protein comes from food. When I start my clean bulk in the fall, I'd like to get pretty much all of it from chicken, tuna and eggs.
Poindexter
Member
180 is pretty easy to hit. I mean, 8 ounces of chicken breast has around 70 grams of protein.
I tend to get close to 300 grams of protein daily.
Syphon Filter
Member
Wheat bread gets tiring after a while. What other things do you guys eat?
60 seconds of rest. Mostly sets of 10 but some sets of 5. More rest towards the end of the series.
Brolic Gaoler
formerly Alienshogun
Thanks, yeah gonna be hard to figure on what the weightlifting knocks off out calories for the day.
BruceLeeRoy
Banned
Steelhead? Thats a good good friend. I love Steelhead.
Getting high protein is easy. Getting your bodyweight in protein isn't exactly. Even when I did just that and 2 scoops of protein in with whole milk, I was having the problem of reaching my carb limit and calorie limit waaaaaaaaay before I ever hit my bodyweight in protein.
IMO the bigger and less active you are, the harder it is, but if you're very active and small then it's pretty easy.
Brolic Gaoler
formerly Alienshogun
Use skim milk instead.
i did it today. planning on doing it next week as well. i figure if i do that + some conditioning + shooting every day, i'll be straight beastmode at tryouts
I tried a little HIIT today at the gym, but I'm not sure what I should do for my cardio.
15 minutes of 30s on 60s off HIIT
or
30 minutes of steady state cardio at around 6-7mph
This is about the max of both that I can do in my current state. Is the HIIT going to be that much more effective in half the time? I do still feel a bit more sore and like I'm still recovering a while longer afterwards than with steady state.
15 minutes of 30s on 60s off HIIT
or
30 minutes of steady state cardio at around 6-7mph
This is about the max of both that I can do in my current state. Is the HIIT going to be that much more effective in half the time? I do still feel a bit more sore and like I'm still recovering a while longer afterwards than with steady state.
I don't know if any of you guys listen to the CAGcast or have ever used the fitbit they talk about on the show, but it's a device I'm very interested in to give me a better idea how many calories I'm burning during my daily activities, particularly when I work. Has anyone used one and might be able to attest to the accuracy and features it has? Probably post this in the weight loss thread as well.
Escape Goat
Member
My gym got a new elliptical machine that matches your stride. It feels so much more natural and almost zero impact on your joints. Its also a lot of fun. Though I often forget what I'm doing and I screw up my rhythm so I have to reorient myself and look like the fool for all to see.
Para bailar La Bomba
Banned
Can you furnish me with a more probative study to the contrary?
The small confidence interval used in their statistical analysis (P < 0.05) negatives small space issues of the study.
http://ukpmc.ac.uk/abstract/MED/14636103/reload=0;jsessionid=Wq3pbxBkhmKwIUn76OzA.0
Unfortunately I can't access the full PDF. My university loggin doesn't cover the article.
Still not great, this one uses 17 subjects. Look, to be honest, I don't care how tiny the CI are, an N of 10 is nothing.
If that was presented at a conference as something other than preliminary findings to be studied more, it would get ripped to shreds.
parrotbeak
Member
This is probably not what's happening to you, but for the last year or so I'm mainly running stairs with my friend a few times a week for conditioning. This past month I re-added steep hills, and I've been sweating crazy at night after each session. I only do it a couple evenings a week since I have to drive to it special. It's not the heat cuz it happened even on an especially cool and windy night. Woke up freezing cuz I was drenched. But anyway, I guess I can only run so fast up stairs and steep hills is just on another level.
Also just read your post on your back. Hope it is nothing and you are back to pulling massive weights soon. The 2x a week injury schedule sounds interesting.
Holy shit! It's funny to me cuz Mj's face kinda looks like my friend except with a giant beard photoshopped onto it.
Awkward typo.
Para bailar La Bomba
Banned
Well, by that argument any study with a sample size < 30 is technically subject to critique (as per the Central Limit Theorem).
In the study I cited all the participants took creatine and then were assessed on placebo (or vice versa) , separated by a 4 week washout. It appears that in your study, participants were assigned to either creatine or placebo, which arguably makes it more subject to bias. Also, the study I cited involved training over a longer period of time.
Be that as it may, your study doesn't support the proposition that creatine aids in fat loss, but that is merely neutral. My study reaches the same conclusion however it also concludes that fat mass is reduced significantly after the wash-out period, where "supplementation was terminated but exercise continued, subjects were reassigned creatine or placebo and were tested again for a baseline measurement".
Brolic Gaoler
formerly Alienshogun
Oh, I'm fine, it's barely noticable now. Ice/NSAIDs work wonders if you're diligent.
Also, it's not a injury schedule, it's a version of his "training for grey pubes" template that he has in his powerlifting book. He's just doing it now since he got back from surgery. He said he wishes he'd been training like this for the last 10 years, so I'm gonna give it a go.
Hey guys. Been away for awhile but still I've still been checking in periodically. My shoulder hasn't acted up in about 3 weeks. I'm thinking I will give it another 3 or 4 weeks before I attempt some light BB bench and standing shoulder press. I miss them so much. I'm down to 180 currently and it definitely shows in my mid section.
A little random but check this out. My dad was visiting and last time I saw him we were talking about doing pull ups. He insisted that he could do at least one. For the record he's 61 and doesn't exercise at all. So I got out my pull up bar and said, "Ok dad. Let's see what you've got!" He proceeded to bust out 3 with ease and probably had maybe 2 or 3 more if he wanted. I was impressed.
A little random but check this out. My dad was visiting and last time I saw him we were talking about doing pull ups. He insisted that he could do at least one. For the record he's 61 and doesn't exercise at all. So I got out my pull up bar and said, "Ok dad. Let's see what you've got!" He proceeded to bust out 3 with ease and probably had maybe 2 or 3 more if he wanted. I was impressed.
PantherLotus
Professional Schmuck
I'm hitting 220g protein per day and it's actually pretty simple:
1. Breakfast: 3 Egg Whites + 1 Whole Egg + Oatmeal Pack = 21
2. Snack: 1 Can Tuna in Water = 22
3. Lunch: 8 oz. Chicken = 45
4. Pre Workout Snack: 1 Scoop Whey + 2 Cups Skim = (25 + 16) = 41
5. Post Workout Snack: 1 Scoop Whey + 2 Cups Skim = (25 + 16) = 41
6. Dinner: 8 Oz Fish = 40
7. Bedtime: Half cup of FF Cottage Cheese = 12
Coffee, tea, water carry me through the day in between meals, I spice up my eggs with a little salsa, oatmeal with cinnamon and raisins, tuna with a little mustard and buffalo wing sauce, chicken served with whole grain rice and some mixed frozen veggies, maybe a banana with one of the shakes, and fish served spiced with some spice packets and served with a big big salad.
I'm almost never hungry and when I am |I look at the clock and it's time for me to eat anyway. The hardest part of the day is between dinner and bedtime, but I think I could squeeze in some cardio there to curb it a bit.
Btw -- I don't know how anyone doesn't love their whey shakes. Mine is so damn good.
Btw 2: did you guys know cottage cheese has whey in it? (duh)
btw 3: someone was asking about wheat bread alternatives: I strongly recommend Flatout brand Bread. It's like a thin pita/tortilla thing but at 90 cals and 16 carbs for a whole piece. I cut one in half and use it wrap my tuna. Fantastic!
1. Breakfast: 3 Egg Whites + 1 Whole Egg + Oatmeal Pack = 21
2. Snack: 1 Can Tuna in Water = 22
3. Lunch: 8 oz. Chicken = 45
4. Pre Workout Snack: 1 Scoop Whey + 2 Cups Skim = (25 + 16) = 41
5. Post Workout Snack: 1 Scoop Whey + 2 Cups Skim = (25 + 16) = 41
6. Dinner: 8 Oz Fish = 40
7. Bedtime: Half cup of FF Cottage Cheese = 12
Coffee, tea, water carry me through the day in between meals, I spice up my eggs with a little salsa, oatmeal with cinnamon and raisins, tuna with a little mustard and buffalo wing sauce, chicken served with whole grain rice and some mixed frozen veggies, maybe a banana with one of the shakes, and fish served spiced with some spice packets and served with a big big salad.
I'm almost never hungry and when I am |I look at the clock and it's time for me to eat anyway. The hardest part of the day is between dinner and bedtime, but I think I could squeeze in some cardio there to curb it a bit.
Btw -- I don't know how anyone doesn't love their whey shakes. Mine is so damn good.
Btw 2: did you guys know cottage cheese has whey in it? (duh)
btw 3: someone was asking about wheat bread alternatives: I strongly recommend Flatout brand Bread. It's like a thin pita/tortilla thing but at 90 cals and 16 carbs for a whole piece. I cut one in half and use it wrap my tuna. Fantastic!
PantherLotus
Professional Schmuck
I didn't listen to you, and now I'm being lectured about not being able to measure metabolic rates means that the law of thermodynamics should not be applied. Lots of mystical shit. I hope nobody gets hurt.
and I can't walk today. My legs are on fire and walking down the stairs is excruciating pain!
L0st Id3ntity
Member
In a couple of weeks I will go on vacation with the family for 6 weeks, so my Starting Strength routine will be paused 5 months in.
I've checked out the hotels we are staying at, I will have access to dumbells and machines, no squat racks or benches unfortunately.
What should I do? I'm thinking I should switch to a moderate cut (about 10% bf) and do what I can with dumbells to maintain strength.
I've checked out the hotels we are staying at, I will have access to dumbells and machines, no squat racks or benches unfortunately.
What should I do? I'm thinking I should switch to a moderate cut (about 10% bf) and do what I can with dumbells to maintain strength.
You could do dumbell thrusters, dumbell shoulder presses, dumbell bench press, tons of stuff.
HarryHengst
Member
You could replace squats with something like lunges. Its not ideal, but its better than nothing. Or,if they got heavy ass dumbbells, you could do goblet squats.
Poindexter
Member
Depending on your weight it's not absolutely necessary to hit bodyweight in protein. When I was 300 lbs I didn't eat 300 grams of protein (although ironically I do hit it fairly often now). If you're not looking to maintain a massive amount of muscle and are mostly on a cut you can calculate your lbm and eat a little above that. That worked for me.
Too many people get caught up and think that these things are hard and fast rules. They're general guidelines. Learn what works for your body. Some people can gain muscle by eating smaller amounts of protein and then it's harder for some people. Find where your body is.
Could do some lunges as well.
Escape Goat
Member
Should you ever have that hungry feeling throughout the day if you're eating small meals?
Exactly. If I get 160g of protein one day, instead of 180, I don't rush to drink a shake.
I try to explain this to my fiancé all the time. "but I only had 90g today!!" (when she weighs a little over 100lbs).
How long, generally, until you see the positive effects of creatine? Started a little over a week ago, and definitely felt more of a pump today. Even did 205 1x5 on squats for the first time since my car accident. Maybe a placebo but I felt better.
Poindexter
Member
Yep. I also try to balance things out over a week or so. so if I miss one of my macro goals one day I make it up another. Same with calories.
Creatine has a really slow effect. I never notice it "kicking in" or anything but I also never load it. I mostly notice it when I go off of it and I can feel/see the difference in how much weight I can push and what my body looks like.
Brolic Gaoler
formerly Alienshogun
Well, I think I'm gonna make 225 at least by the time I go on vacation. I still have 5 weeks and I'm already at 231.
Great to see you back bud, have you tried external rotations to see if they help your shoulder?
Great to see you back bud, have you tried external rotations to see if they help your shoulder?
entremet
Member
Pulled 355 on my deadlifts today for 5 seps. So stoked right now. Next week I get to see if I can break that 2x bodyweight barrier. Wasn't at my home gym either, visiting my parents so had so find a different gym. Liked their equipment itself better, but the space they had it in was far too cramped for my taste. Was nice to use a platform though. Makes loading the bar so much easier!
Next week, 365lbs, here I come!
Next week, 365lbs, here I come!
Canis lupus
Member
What is HIIT? Unfortunatly I stopped my gym subscription for the summer months. What are good exercises at home?
jeremy70583
Member
What BF% do you guys think I'm at? Scale is saying 20%, but I know those are not that reliable. I'm trying to cut to where i need to be before i move to a new apartment complex in 2 months, where I will finally have access to free weights. I should be trying to cut to around 10% before bulking, correct?
Brolic Gaoler
formerly Alienshogun
You need to bulk IMO.
Poindexter
Member
I've never seen any. are you talking about newb gains or after that?
jeremy70583
Member
THanks shogun...was trying to lose what is left of my gut/lovehandles before i started bulking...will that turn into a non-issue?
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