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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Yea, this helped me immensely
Thanks to take the time to enlighten me.Just calculated my BMR but I'm still not sure if thius means that I just have to eat a bit less and it doesn't matter what I eat, or just start to eat healthier (more fruits, less cookies).
I might start some more swimming/running and I'll have a look at the programs.
Is there a diet that you guys are following?
No problem, glad to help.
I'm quite sure eating healthier will help out a lot, as there was something about insulin posted some time ago (I'm not on my pc so can't link it) and eating less (total calories) will make you loose weight but you migh loose muscle as well.
You have some good nutrition info here
http://www.bodyrecomposition.com/nutrition
About the diet thing, I myself am just watching what i put in me (ie not eating a lot of carp) as I still want to get a lot stronger, but hopefully some of the people on LG or cuts can help out with that part.
Woah there guy don't be so down on yourself.
Your strength gains are in perspective of yourself. There will always be someone out there stronger, so no point in getting depressed. What were you lifting before those numbers?
Also, are you doing your rows right? We have around the same numbers, but my pendlay rows are 165, yours seem really really low in comparison to everything else.
Brolic Gaoler
formerly Alienshogun
Seemed like another obese person trying to make excuses and point fingers to me. He didn't even seem to have a grasp on what this thread is actually about either, let alone what was in the OP.
Plus I had everyone jump on me for saying that one guy had mostly fat loss not massive strength gains.
your press and bench are pretty good for someone your weight. in my opinion at least. i'm 6' 181 (unless gained weight on my recent vacation) and i struggle to bench 180 and press 120. your squat and dead are probably where they should be as well.
so all in all you're don't doing too bad, keep up the good work
Spiritreaver
Member
In all honesty neither community really does a good job when it comes to catering to the weight loss crowd. We're very informative, but not friendly, and almost too by the book sometimes. The other thread is waaaaay too lax and is full of a lot of misinformation. I've seen a lot of bad routines and diets go without any correction.
Fit GAF is fine, I think the real problem comes from people who want to help themselves, but are not willing to make sacrifices to get it done. Whether it's eating the right foods or going to a gym. Leads the guys here to become less tolerant and helpful to the weight loss crew, so they run over to that thread.
It's all a mess actually!
Brolic Gaoler
formerly Alienshogun
I think you will find this is a reason a lot of people get "mean" in here.
Most of us (I think) try to be nice though and give encouragement, but sometimes some of us (myself most definitely included) can't help but be an asshole.
Speaking for myself, I'm only human, certain things do set me off.
MrToughPants
Brian Burke punched my mom
Sorry but this thread has its share of asshole comments.
He did make a point that was pretty true, though; people need as simple a plan as possible when they start working out else they'll fall off the wagon.
When I started exercising, I weighed 310lbs. I jumped on an exercise bike for 45 minutes every day for about 2-3 months. Was it the best way to do things? No. But it got me started and, after seeing results, I started looking into other stuff further down the line.
If you give someone a complicated meal plan where they have to eat 6 times a day and have to drink shakes and other stuff in addition to hitting the gym and sticking to a routine, they will most likely fail.
A lot of the other stuff he said was nonsense, though. Skinnyfat is a myth? Speaking from personal experience, skinnyfat is most definitely real, and it sucks.
Brolic Gaoler
formerly Alienshogun
On another note, is nerdy dead?
He was supposed to do a crapload of squats the other day and hasn't resurfaced yet.
He was supposed to do a crapload of squats the other day and hasn't resurfaced yet.
Can someone explain the difference between pendlay rows and bent-over rows, and which are better for a beginner at SL like me? Is the only difference that the bar (well, the plates) hit the floor in between each rep on a pendlay?
Brolic Gaoler
formerly Alienshogun
I never used to do rows at all because I couldn't do them right.
Before lifting my numbers were...
Bench - 55? Around the bar lol
OHP - Not sure, used dumbbells for a long time, probably the bar
Squats - 135
Deadlift - Maybe around 135
Rows - Around the bar lol
So I guess but I've been lifting for around a year now and I'm not really where I want to be...
That's true and I'm not saying otherwise. I myself have been a victim of a few of those
All my jeans no longer fit and my shirts all feel a tad smaller, dunno if that's good or bad
means you're getting swole as shit brosef. live it up. weightlifters are the only people who get excited about clothes getting tighter.
Every single new weight I reach on the OHP becomes a new plateau. Hardest workout to progress in by far.
Brolic Gaoler
formerly Alienshogun
1. It's not Wendler's required amount, it's the prescribed reps for the programming.
2. OHP is one of the hardest lifts to improve and one of the first to stall.
3. If you feel like you wanna do more, throw in some heavy singles.
Ha! Not dead, just tired! Did the routine, ran 3k and swam 20 laps yesterday morning. Sore as hell today and had to pull weeds all morning. Just want to sleep!
Brolic Gaoler
formerly Alienshogun
FallingEdge
Member
It just felt so damn bitter and what he was saying was just wrong too. Bah, no reason to get worked up about it. Moving on!
Ready to start up 5/3/1 again next week. Gonna do BBB for squat and deadlift day. Will use this site for the 5/3/1 calculator - http://blackironbeast.com/5/3/1/calculator
Pretty excited to get back to basics and just get stronger again.
iAmMaximus
Member
So I'm coming off a decent month long cut. What should I do next? Should I immediately go back to clean bulking or stay at maintenance for a few weeks?
Etrian Oddity
Member
My cardiovascular endurance is definitely improving. This navy running guide is working great so far, going into the third week and feeling great.
Brolic Gaoler
formerly Alienshogun
I would do maintenance for a while, then a slow bulk.
RumblingRosco
Member
What is the general consensus on low-resistance stationary bike HIIT? 10 minutes of 30 seconds slow-going, 30 seconds going as fast as I can possibly force myself, repeat. I've found it to be pretty taxing physically and HIIT in general I enjoy a lot more than low-intensity long-duration cardio (mostly because I just don't have time to add another 20-40 minutes to my routine).
I guess, I'm wondering if there are any legitimate reasons that I should consider another form of HIIT, such as running, swimming, etc?
EDIT: I'm basically bulking right now. Lifting heavy and eating big. Wanted to keep up cardiovascular health though.
I guess, I'm wondering if there are any legitimate reasons that I should consider another form of HIIT, such as running, swimming, etc?
EDIT: I'm basically bulking right now. Lifting heavy and eating big. Wanted to keep up cardiovascular health though.
Syphon Filter
Member
Do you guys agree with this article?
http://www.muscletech.com/resources/features/full_body_workout/index.shtml
Basically full body workouts in one day three times a week.
http://www.muscletech.com/resources/features/full_body_workout/index.shtml
Basically full body workouts in one day three times a week.
Lamel
Banned
LEANGAINS GAF.
It is the holy month of ramadan so I have to fast. And IF is the only way I can continue to train as well.
What kind of training should I do while on IF? Same 3x a week? What kind of movements? What kind of set/rep range? Should I stick to the same as SS?
Also, should I add cardio or no?
Keep in mind I am slim, I am about 150 lbs (12-13%BF) at 5'10"-11", and I have done SS for around 1 year (a little hiatus in the middle, but I did gain 20 lbs...yes I was 130 lbs before I started).
So should I "bulk" with IF, or try to maintain and lose some fat?
Sorry for a SHITLOAD of questions, but help is appreciated.
Edit: I just finished 1 month of Insanity as well, but will be willing to get back into resistance training if circumstances permit.
It is the holy month of ramadan so I have to fast. And IF is the only way I can continue to train as well.
What kind of training should I do while on IF? Same 3x a week? What kind of movements? What kind of set/rep range? Should I stick to the same as SS?
Also, should I add cardio or no?
Keep in mind I am slim, I am about 150 lbs (12-13%BF) at 5'10"-11", and I have done SS for around 1 year (a little hiatus in the middle, but I did gain 20 lbs...yes I was 130 lbs before I started).
So should I "bulk" with IF, or try to maintain and lose some fat?
Sorry for a SHITLOAD of questions, but help is appreciated.
Edit: I just finished 1 month of Insanity as well, but will be willing to get back into resistance training if circumstances permit.
I loled.
Then take a nap!
Is that Vinny from Jersey Shore? :jnc
perineumlick
Member
You know what, I'm willing to try that starting this week. My current routine has gotten kinda old to me; I like to keep my body guessing. My concerns would be doing squats along with everything else; legs are pretty brutal for me.
A
A More Normal Bird
Unconfirmed Member
Pretty much every beginner strength routine will be comprised of 3 full body workouts a week, so the idea is nothing new. I only skimmed this piece but it just looks like an unprogrammed strength routine with isolation exercises thrown in. I'd imagine you'd get much better results with a linear progression system such as Grayskulls or an intermediate program like 5/3/1 where you can play around with your assistance lifts. This depends on your level of course.
Congratulations guy! I think that will be a really good motivator.
L0st Id3ntity
Member
Listen to your body, I'm continuing SS in ramadan, with moderate cardio, and eating maintenance calories with adequate protein intake.
Works for me.
PantherLotus
Professional Schmuck
I'm looking for a cheap but effective/useful pullup bar I can squeeze in one of my doorways. Any suggestions?
Age: 33
Height:5'-9"
Weight:175lbs (after 2 weeks of workout my weight hovers around 175 its been around there for about 2-3 yrs)
Goal:160-165lbs, Strength gains ( to be leaner and overall sexay)
Current Training Schedule: Mon-Wed-Fri (trying the beginner full body workout in the op, not very successfully unfortunately)
Current Training Equipment Available: P****t F**ness gym
Comments:I try to eat healthy, getting in good sources of protein, low fat, whole grains, veg. For the most part I think my genetics are kicking my ass. I wish I could get into the gym and do more cardio, but either time doesn't allow, or I find that I am dead tired. I think weekends are more damaging to my diet regiment that anything else.
Just as an example for breakfast I had
I'll try to fill in the rest of the days meals later on.
Side note, can someone give me the noob explanation of this 5x3x1 stuff
Needless to say this will be a long process for me and I will have lots of questions, thanks in advance.
Should do some cardio on Sat mornings or on my "rest days", or maybe supplement my routine somehow?
How much calories should I be consuming?
My back hurts like crazy during my workout on those dead-lift days what are some good warm-up exercises to avoid that so I can push through the other exercises.?
Height:5'-9"
Weight:175lbs (after 2 weeks of workout my weight hovers around 175 its been around there for about 2-3 yrs)
Goal:160-165lbs, Strength gains ( to be leaner and overall sexay)
Current Training Schedule: Mon-Wed-Fri (trying the beginner full body workout in the op, not very successfully unfortunately)
Current Training Equipment Available: P****t F**ness gym
Comments:I try to eat healthy, getting in good sources of protein, low fat, whole grains, veg. For the most part I think my genetics are kicking my ass. I wish I could get into the gym and do more cardio, but either time doesn't allow, or I find that I am dead tired. I think weekends are more damaging to my diet regiment that anything else.
Just as an example for breakfast I had
I'll try to fill in the rest of the days meals later on.
Side note, can someone give me the noob explanation of this 5x3x1 stuff
Needless to say this will be a long process for me and I will have lots of questions, thanks in advance.
Should do some cardio on Sat mornings or on my "rest days", or maybe supplement my routine somehow?
How much calories should I be consuming?
My back hurts like crazy during my workout on those dead-lift days what are some good warm-up exercises to avoid that so I can push through the other exercises.?
I don't really get this article. It reads like full body workouts 3x week is some kind of new innovation when it's the oldest trick in the book like other's have stated.
And there's not any info on how to proceed with the program. Only info I could find is that you should do 2-4 sets of 10-12 reps. At least squats are present but didn't see deadlift.
There's also broscience in that you should take a protein shake immediately after working out..
fredrancour
Member
Most sites/magazines try to spin old things as news because actual new things aren't invented quickly enough to sustain a steady stream of articles. I don't normally read this site but I'd assume that's what happened here. It's certainly what the men's fitness mags that show up in community magazine racks here are like.
Ok so not for beginners, gotcha.
Update: Set my alarm way too early. Didn't even get out of bed lol. Going to work now, will try again tomorrow.
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