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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Honestly, I just eat tons of chicken breast, rice and milk. I also eat a bunch of bagels on workout days to get my carbs. I recommend making some of SilverHydra's Meat Slop, too. It looks disgusting, but it's incredibly tasty - http://www.silverhydra.com/2011/10/meat-slop/
Just work out what your macros are and eat whatever food you need to do to meet them. This article should give you all the info you need to make the most of the diet - http://rippedbody.jp/2011/10/08/leangains-intermittent-fasting-guide-how-to-do-it-by-yourself/
Brolic Gaoler
formerly Alienshogun
Thanks bud, still a long way to go though.
I've been coasting too long at 191 (I'm 5'10"). I have a tendency to do this any time I attempt to put on weight. Three months ago I was sitting at 175 and decided to bulk and got to 191 in a little under two months, but I got a little unnerved by how quickly I gained weight. How much heavier should I get before I should ease up? If it helps, here are my current 1 reps to give you an idea of where my 5/3/1 is at.
Bench - 280
OHP - 181
Squat - 425
Deadlifts - 445
Any advice would be appreciated.
Bench - 280
OHP - 181
Squat - 425
Deadlifts - 445
Any advice would be appreciated.
Spiritreaver
Member
You look great Alien! Keep at it man.
I've been a mess, fell off the wagon big time, started back up last week. Shit sucks.
I've been a mess, fell off the wagon big time, started back up last week. Shit sucks.
that's where i want to be before i cut
but given the amount of cardio i'm about to be doing, it won't happen any time soon
Escape Goat
Member
Do sugars in milk and fruit count towards your sugar limit each day? I love drinking milk but the sugar adds up.
Went to Vegas for 5 days. Only managed to get out to the gym once while I was there so I missed my 5/3/1 BBB week 3 for deadlifts.
So I got back yesterday morning and did my Deadlift and Overhead press days with the BBB for both. Then I did some bicep stuff and chin ups.
Felt good plus I did 4 reps instead of 1 on my last set for deads. Squats tonight and I'll be back on track.
So I got back yesterday morning and did my Deadlift and Overhead press days with the BBB for both. Then I did some bicep stuff and chin ups.
Felt good plus I did 4 reps instead of 1 on my last set for deads. Squats tonight and I'll be back on track.
youngplaya21
Member
Appreciate it! I was worried that I was missing something (some links mentioned BCAA), but it sounds simpler than I though. Now I just gotta stock up on fattening foods
So, just did my first leg workout since I started attending the gym last week.
Top of my calves are quite sore, and I'm just weak as hell walking around...my quads and hamstrings are spent.
The worst exercise for me was lunges. Absolutely demolished me.
If you're doing Atkins, yes. If you're working out though, I don't think you should worry about small amounts of carbs like that at all.
Top of my calves are quite sore, and I'm just weak as hell walking around...my quads and hamstrings are spent.
The worst exercise for me was lunges. Absolutely demolished me.
If you're doing Atkins, yes. If you're working out though, I don't think you should worry about small amounts of carbs like that at all.
I hate lunges
Luscious LeftFoot
Member
I'm the same height and my lifts are about the same using 5/3/1 (slightly higher, but your squat crushes mine). For me, I can go up to about 200-205lb and still feel and look good, any more than that clothes stop fitting properly and I feel disgusting.
reggieandTFE
Member
I did my first Insanity session today with my wife. Oh boy, did it kick my ass. Ive had a ton more energy and am going to try and do it with her when I'm not on the road for work. Shes three weeks in and took a lot less breaks than me.
Benched 6 reps at 295lbs, and then did a single rep at 315lbs (3 plates each side). Tripped me out but I feel so awesome. The most I've ever done.
I'm also at 211lbs down from 215 last week where I started doing cardio and kinda watching what I eat lol.
Fucking scale says I'm at 24% body fat though, wtf. I gotta get myself properly measured.
I'm also at 211lbs down from 215 last week where I started doing cardio and kinda watching what I eat lol.
Fucking scale says I'm at 24% body fat though, wtf. I gotta get myself properly measured.
Either eat a smallish portion or just eat what you want and consider it a cheat day.
Yeah, it's not too difficult. It's pretty easy to switch things around, too. So, for example, if I'm going out drinking on a Friday, I can reduce the amount of carbs that I eat with my meals to make up for the added calories from alcohol in the evening. Can still (kinda!) hit my macros and drink without worry. It's pretty sweet.
About BCAAs - you only need them if you're training in a fasted state. If you're training fasted, take 10g before you workout. If not, don't bother with them.
Damn...over 200 pounds? Is it weird that I find being that weight...unappealing?
Do you know how tall he is?
he's 5'10"
i am maybe 2 inches taller and would not want to be 200 pounds. i don't think i would look very good
Luscious LeftFoot
Member
For me 185-190 would be ideal weight after a cut.
I suppose it depends what body fat % you're currently carrying, but everyone's different if you feel you've reached as heavy as you want to get, then cut. Nothing wrong with that.
For a guy 200 pounds is fine, especially if that's mostly muscle or he's near 6 foot.
I knew a guy who was 5'7" and 130 pounds once. I think that's about how much just your skeleton and internal organs weigh in an adult, because he'd take his shirt off and there was no fat or muscle, absolutely nothing on that guy.
I'm 5'7", at my skinniest I was 115lbs (but that's due to health problems). Currently hovering at around 155lbs.
I hate people.
My girlfriend's mother and sister want to lose weight. They have decided to do the special K plan, replacing 2 meals with cereal and eating dinner. One has decided to do so faster she will avoid meat entirely and just have cereal and fruit. The other is eating garbage at the meals along with cereal. Its completely unsystainable and will last a week.
Of course when I suggest a reasonable change of diet that is sustainable longterm, it's too much work for tthem. Cereal is easy.
My girlfriend's mother and sister want to lose weight. They have decided to do the special K plan, replacing 2 meals with cereal and eating dinner. One has decided to do so faster she will avoid meat entirely and just have cereal and fruit. The other is eating garbage at the meals along with cereal. Its completely unsystainable and will last a week.
Of course when I suggest a reasonable change of diet that is sustainable longterm, it's too much work for tthem. Cereal is easy.
I hear ya. I have a brother-in-law/best friend who is 6'4 310ish. He's tried for years to lose weight. Mostly Jenny Craig and now his latest thing is shakes. He is well aware of how much effort I put into lifting and how closely I track my diet. I have offered numerous times to help him because I really really want him to be healthy and breathing for many more years. He started lifting weights and watching his calories about 2 years ago and got down to about 280. Then one day he tells me he hurt his shoulder and needs to take a break. You can guess how long his break has lasted. Just recently he said that he is getting "serious." He's going to go back on Jenny and really give it his all. I told him that it's a short term solution and that I can help him put together a plan for long-term sustainable habits. "No, I think I'm just gonna stick with Jenny." So frustrating!
On a side note, I have continued to maintain 180lbs at around 10% and my strength has not left me. Today I finished flat bench DB with 120's for 7. Felt great!
I had my 1st post-RFL workout today. I dropped the weight while increasing the volume since the volume is very low when you do the diet. It felt easy, just how I wanted it to. I'm a little worried that the gym I went to today (X sport) might have inaccurate weights due how light everything felt today.
Also, I joined MyFitnessPal today. Is anyone else from Gaf on there?
Also, I joined MyFitnessPal today. Is anyone else from Gaf on there?
Brolic Gaoler
formerly Alienshogun
Yep I'm on there. It really helps to stay on track.
Jaladinozozo
Banned
How is this for a simple Push/Pull split? A, then rest day or cardio, then B and repeat.
A)
Dips
Military Press
Bench
Squat
Ring Pushups (off dip bar)
B)
Pullups
Bent Over Rows
Laying Ring Rows (off pullup bar)
Deadlift
Hanging Leg Raises
A)
Dips
Military Press
Bench
Squat
Ring Pushups (off dip bar)
B)
Pullups
Bent Over Rows
Laying Ring Rows (off pullup bar)
Deadlift
Hanging Leg Raises
Brolic Gaoler
formerly Alienshogun
Sent you and City a FR Petrie, there's one other guy in here using it, but I can't remember his damn name at the moment.
Wat?
Double wat.
You do know it's just a number so long as you maintain your fat percentage right?
I guess you could have a "number fetish" though, and maybe 200 is just unsexy to you, but this whole thing is out of my ballpark.
Wat?
Double wat.
You do know it's just a number so long as you maintain your fat percentage right?
I guess you could have a "number fetish" though, and maybe 200 is just unsexy to you, but this whole thing is out of my ballpark.
My old ghetto Golds doesn't have AC outside of the main desk. Come drop on by!
Heat's no fun if it isn't accompanied by sun though!
Fetish seems like an odd word for it, but I will admit that the idea of me being 200 pounds is kind of strange, having grown up a skinny kid and all.
But you bring up a good point. I need to reliably measure my fat percentage. Do you guys use equipment for it? I heard the electronic ones are inaccurate.
This is a great article. Before you mentioned a 75/25 split on fat/carb on rest/workout days, and I wondering if those percentages were based off of the remaining calories once protein intake was established.
Yup, exactly. I was doing 50/50 before and progress was slow. I've since switched to 75/25 and my results have improved so, so much.
If you're struggling to eat the necessary carbs, I recommend getting some bagels. They're incredibly calorie dense and have a decent amount of protein in them too (10g per bagel).
Oh, and I split up my meals into two with 75% of my calories coming PWO and 25% 7 and a half hours later. I don't think this matters very much, though. Just make sure your PWO meal/first meal of the day makes up at least 50% of your daily calories.
All right, officially starting this! In 8 weeks I will be an HIIT machine (hopefully).
Going to do a bit of yoga tonight as well. I'm ridiculously inflexible.
Whats HIIT?
Man, yall can bench a crazy amount of weights. It's that or I'm just that weak atm. I have been able to gradually increase the weights to my workouts ever so slowly so that feels good.
HarryHengst
Member
Dont worry what others can lift. If you have steady improvements you are doing great.
L0st Id3ntity
Member
Today was my second workout while fasting, the first one didn't feel much different, today I definitely felt much more focused than usual.
Brolic Gaoler
formerly Alienshogun
Awwww yeah, I'm sub 230 now. Just weighed in at 229.
With quads like yours you should be able to climb back up on that wagon pretty easily.I've been a mess, fell off the wagon big time, started back up last week. Shit sucks.
My beard does not live up to it's potential, lol. I'm confident I deadlift what you bench.
Good stuff, Shogun. Are you just going to keep cutting as long as your lifts stay solid?Alienshogun said:
If we look at training as staying on a wagon, I've still got one foot dragging. The whole "working out" and not "training" cycle. My lifts still keep up with the intermediate level, my cardio is still solid, I look "fit," I'm bouncing back from my back injury scare quite well, but something's not quite right. More or less I'm convinced it's because I know I can do better. I'm missing out on competition, on surrounding myself with people stronger than me - one of the disadvantages of training alone or in a treadmill barn. I'm probably in the best shape of my life, too. Just food for thought, stuff I've been chewing on of late.
Brolic Gaoler
formerly Alienshogun
Thanks bud! Not on this cut no, it's a hard cut. I'm only doing it for a month and a week (August 10th) will end it. I'll go back to a "normal" diet after this, then do a cut cycle again in a few months until I get where I want to be. My lifts are suffering, but not enough to have me worried, but enough that I know this cut is extreme.
Sorry to hear about your lul, but considering yourself "fit" is a bit of an understatement I would think.
I hope you get back on track the way you want to be soon.You look great Alien! Keep at it man.
I've been a mess, fell off the wagon big time, started back up last week. Shit sucks.
Don't know how I missed this.
Thanks man!
What happened? I'm sure it's not that serious, nothing you can't bounce back from. Just don't let whatever it is dominate you. Just look back at what you've already accomplished and realize this is just a minor speed bump.
LOL, sorry to hear that. They just aren't educated is the issue.
Someone on my FB feed decided to do a juice "detox" diet. They lost 18 pounds, but when I suggested he's going to probably gain all of that back and then some, I got some hate from other people.
I'll just keep my mouth shut from now on.
If people see I'm down 21 pounds and ask for my advice and what I did then I'll help.
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