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[cryptic]

Leangains:
I've stopped takeing BCAAs pre-workout based on this article and now eat two hours after as that's when I'm actually hungry. http://www.gulfcoastpersonaltrainin...rkout-will-be-detrimental-to-fasted-training/

 

[themadhatter444]

I'm looking for a cheap but effective/useful pullup bar I can squeeze in one of my doorways. Any suggestions?

I have an Iron Gym and I love it. I use it for pushups and dips too.

 

[Cudder]

I fucking hate bananas on their own but put them in a chocolate protein shake and it becomes godlike.

 

[harSon]

I think I'm going to have to lower my calories and completely cut snacks out of my low-carb diet to further my weight loss. I've pretty much stalled as far as weight loss is concerned, although I've been lifting (3 day split, twice a week with Cardio through out the week) which may account for some of it.

I've been eating Pork Skins and Almonds regularly, which are both low-carb appropriate, but I'm going to cut them out completely (alongside chewing gum) and see if that get's things moving.

My diet is basically:

Breakfast:
8 oz of Almond Milk w/ 1 scoop Protein Powder (2 net carbs per scoop)
2 strips of bacon
2 sausage links
2 eggs

Post Workout:
12-16 oz of Almond Milk with 2 Scoops of Protein Podwer

Lunch:
Chicken, Pork Chop, Sausage/Brautwurst, Hamburger Patty

Some kind of vegetable which is either a Salad (Spring Mix, Cherry Tomatoes, Bell Peppers, Parmesean Cheese, Bacon, Avacado and a dressing that's typically 2-3 carbs per serving), Broccoli, Zuchinni, Green Beans or Squash.

Dinner:
Chicken, Pork Chops, Fish (Typically Salmon or Catfish) or Steak

Some kind of vegetable which is either a Salad (Spring Mix, Cherry Tomatoes, Bell Peppers, Parmesean Cheese, Bacon, Avacado and a dressing that's typically 2-3 carbs per serving), Broccoli, Zuchinni, Green Beans or Squash.

Snacks: Tuna w/ Mayo or Avacado, Pork Skins, Almonds, Spanish Peanuts.

That's what a typical day looks like for me. Keep in mind that I'm eating pretty big portions, due to the fact that I'm hungry like a motherfucker post workout. I think I may dial back on the protein powder and try to get some more natural forms of protein in my system as well.

I'm working out 6 times a week (here's my workout week: https://dl.dropbox.com/u/16830973/Workout Routine.docx), I got the routine from here a while back.

Feel free to help me out with my diet/routine, and help me lose more weight!

 

[Cudder]

I'm not a diet expert or anything but I'd cut out the bacon at breakfast and the mayo with the tuna. Mix the tuna with something else.

Depending on how much mayo you use already you can cut several hundred calories just from that. Its about 100cal per tablespoon.

 

[thomaser]

Reached a major milestone today! Woke up and put on a pair of jeans. Lifted my knee to put on a sock, and the whole backside of the thigh part of the jeans just split in half with a loud rrrip. My very first muscle-induced clothing casualty! Gonna destroy one of my tight t-shirts next.

 

[Brolic Gaoler]

Get Your Press Up!

http://www.jimwendler.com/2012/07/get-your-press-up-by-mark-rippetoe/

Can CrossFit Make You Better?
http://articles.elitefts.com/training-articles/can-crossfit-make-you-better-needs-formatted/

 

[Khalifa Jayy]

Ok maybe one of you guys can help me out: I'm wanting to start a 5/3/1 program but I seem to be retarded because I can't read exactly how my sets/reps will play out.

Here are my 1RM numbers:

Military Press: 100
Bench Press: 150
Squat: 230
Deadlift: 280

Ok now someone help me figure out a routine using those numbers please? :/

 

[Petrie]

Ok maybe one of you guys can help me out: I'm wanting to start a 5/3/1 program but I seem to be retarded because I can't read exactly how my sets/reps will play out.

Here are my 1RM numbers:

Military Press: 100
Bench Press: 150
Squat: 230
Deadlift: 280

Ok now someone help me figure out a routine using those numbers please? :/

Your lifts arent really high enough where you should be switching to a 5/3/1 intermediate routine. Unless you've like 5'2, you're a beginner still.

 

[balddemon]

Ok maybe one of you guys can help me out: I'm wanting to start a 5/3/1 program but I seem to be retarded because I can't read exactly how my sets/reps will play out.

Here are my 1RM numbers:

Military Press: 100
Bench Press: 150
Squat: 230
Deadlift: 280

Ok now someone help me figure out a routine using those numbers please? :/

uh i don't know anything about you or a 5/3/1 program, but i think you could squeeze a bit more out of SS (assuming that's what you're doing)

 

[Clott]

Leangains:
I've stopped takeing BCAAs pre-workout based on this article and now eat two hours after as that's when I'm actually hungry. http://www.gulfcoastpersonaltrainin...rkout-will-be-detrimental-to-fasted-training/

I never bothered with BCAAs in the first place, one of martins favorite articles is about some rugby players who were in training camp during Ramadan, and the result was that they lost fat but gained muscle, and I doubt they were taking anything at all.

I think it's more of a precosionary thing for him and his followers, I have gotten great results with none of that.

 

[Kyaw]

Your lifts arent really high enough where you should be switching to a 5/3/1 intermediate routine. Unless you've like 5'2, you're a beginner still.

What're the standards like when you're 5'2? I'm one.

Of course, I'm gonna keep pushing, just wanted to know.

 

[Etrian Oddity]

Another great workout today. God it feels good to be back in the workout rhythm.

 

[Khalifa Jayy]

uh i don't know anything about you or a 5/3/1 program, but i think you could squeeze a bit more out of SS (assuming that's what you're doing)

Hmm... maybe you're right. I haven't actually done SS. I just grabbed some random split that looked good and I've been doing it for two months. My gains have been decent but nothing earth shattering. Keep in mind, though I've been eating at a deficit to cut before I do a clean bulk.

Your lifts arent really high enough where you should be switching to a 5/3/1 intermediate routine. Unless you've like 5'2, you're a beginner still.

I'm 6'2" :/ lol. But yea I'm definitely still a beginner... I guess I'll focus on starting strength instead and then work up to 5/3/1...

 

[Petrie]

Hmm... maybe you're right. I haven't actually done SS. I just grabbed some random split that looked good and I've been doing it for two months. My gains have been decent but nothing earth shattering. Keep in mind, though I've been eating at a deficit to cut before I do a clean bulk.


I'm 6'2" :/ lol. But yea I'm definitely still a beginner... I guess I'll focus on starting strength instead and then work up to 5/3/1...

If you are 6'2 with those numbers, you have at least another 6 months of progress to get from SS.

 

[PantherLotus]

So one vote for the iron gym? Cool.

 

[Petrie]

So one vote for the iron gym? Cool.

That's the one I have. It's solid for my purposes. Gets regular use and has held up well. Only complainst is some of the padding came off, but that has more to do with my doorway being not wide enough, so pushing against the frame.

Solid buy. Got mine from Amazon.

 

[PantherLotus]

Ok, I'll check required distances. I'm more worried about having to take it down and put it back up constantly. Not sure we have a door that doesn't require regular closing.

 

[cryptic]

I never bothered with BCAAs in the first place, one of martins favorite articles is about some rugby players who were in training camp during Ramadan, and the result was that they lost fat but gained muscle, and I doubt they were taking anything at all.

I think it's more of a precosionary thing for him and his followers, I have gotten great results with none of that.

Yeah, it must be just to prevent people from potential injury. It helped me transition to training fasted though.

 

[Datwheezy]

Ok, I'll check required distances. I'm more worried about having to take it down and put it back up constantly. Not sure we have a door that doesn't require regular closing.

takes literally 5 seconds to put up and take down

 

[Petrie]

takes literally 5 seconds to put up and take down

Yeah. Its incredibly simple.

 

[bro1]

Get Your Press Up!

http://www.jimwendler.com/2012/07/get-your-press-up-by-mark-rippetoe/

Can CrossFit Make You Better?
http://articles.elitefts.com/training-articles/can-crossfit-make-you-better-needs-formatted/

Great stuff, especially about CF and being part of a group. I know I get some of my best workouts every saturday when I lift with my neighbor. Have to make him feel like an old pussy so I really push myself.

 

[L0st Id3ntity]

Get Your Press Up!

http://www.jimwendler.com/2012/07/get-your-press-up-by-mark-rippetoe/

Can CrossFit Make You Better?
http://articles.elitefts.com/training-articles/can-crossfit-make-you-better-needs-formatted/

http://www.youtube.com/watch?v=Iui94VWFhnA

My god, I felt like I lifted planet earth when I pressed 40kg recently, can't even start to comprehend what pressing 225kg feels like.

 

[OG Kush]

Anyone know if doing chest presses with cables is as effective as doing them with dumbbells?

 

[mooooose]

I wrecked my car and fucked up my wrist. I'm doing SS. Is there any other exercises I can do in the meantime (my wrist is out of the splint today and hurts like a motherfucker if I dare to rotate, grasping hurts) to keep lifting heavy?

 

[DragonKnight]

Enough fucking games. Getting back in a lifting in a big way next week Tuesday. I started SS two summers ago and saw great results but I ate shit (I did GOMAD coupled with mass gainers and processed foods). I got up to like 205, but my bf% soared and I bloated. Now, i'm 6'2 and 166lbs and my goal weight in 185-190lbs. This can be done in like 4 or 5 months and now I know enough to do it the right way. I loved going to the gym and I loved doing heavy, compound lifts.


Here's my diet:

Breakfast:

-1/2 cup of oatmeal
-1cup of whole fat milk (I may just do almond milk to limit my sodium intake and those sugar carbs though. I'm a big believer in low carb and insulin spikes)
-Four eggs
-1/4 cup of shredded whole fat cheese
-1 sausage link (i'm having troubling finding the non preserved variety. I wanna keep my sodium intake in check)
-Coconut milk (i make my eggs in butter and scramble 'em in coconut milk. Great short chain fatty acid)
-1 TBSP of butter
-Serving of grounded flax in my oatmeal
-Cinnamon in my oatmeal for flavor and a metabolic boost

Lunch:
-1 Chicken thigh or breast. With the skin.
-Half of an avocado (packed with calories and fiber)
-Whey protein shake (whey, almond milk, some kind of berry)

Dinner:

- 2 75%/25% burger patties
- Two slices of whole fat chedder cheese
- Half of an avocado.
-Glass of whole fat milk

Pre - bed Snack:

-Greek yogurt
-Coconut milk
- Grounded Flax seeds
-A few blackberries
-Cinnamon
- A scoop of casein protein.

I may have another nut snack after lunch depending on how I feel.


I'm going back to basics again following SS for my routine. And ill be doing Tabata sprints 2X a week to help with unwanted fat gain.

 

[balddemon]

omfg
today was my first day back in the gym since before leaving for vacation (7/12)
decided to try smolov again, starting with week 2 in the base mesocycle

4x9x265 good god that was difficult. a guy i let work in who squats 500+ and is 6'4" ish was impressed. after the last set i was totally dead and just sat down and felt like throwing up for a minute. so terrible. but i got it done. and then i went home, i'll bench tomorrow lolol

 

[kylej]

I wrecked my car and fucked up my wrist. I'm doing SS. Is there any other exercises I can do in the meantime (my wrist is out of the splint today and hurts like a motherfucker if I dare to rotate, grasping hurts) to keep lifting heavy?

http://www.youtube.com/watch?v=BFJLrqoH4FI



but seriously, take time off, a week or two wont set your progress back. better to let it heal than keep messing with your wrist.

 

[Brolic Gaoler]

Those EFTS Heavy elbow sleeves are worth every penny I spent on them. My elbows don't hurt one bit and I did a heavy, heavy load today.

Also, down to 224 right now, really can't wait for next Friday and this cut to be over.

Pull-Up:
10 reps (+92 pts)
10 reps (+92 pts)
10 reps (+92 pts)
10 reps (+92 pts)
10 reps (+92 pts)
10 reps (+92 pts)
10 reps (+92 pts)
10 reps (+92 pts)
10 reps (+92 pts)
10 reps (+92 pts)

Barbell Bench Press:
134 lb x 5 reps (+65 pts) - 1RM: 151 lb - 1RM: 151 lb
225 lb x 5 reps (+121 pts) - 1RM: 253 lb - 1RM: 253 lb
245 lb x 1 reps (+76 pts) - 1RM: 245 lb - 1RM: 245 lb
250 lb x 5 reps (+143 pts) - 1RM: 281 lb - 1RM: 281 lb
285 lb x 5 reps (+181 pts) - 1RM: 321 lb - 1RM: 321 lb
325 lb x 5 reps (+237 pts) - 1RM: 366 lb - 1RM: 366 lb
335 lb x 1 reps (+139 pts) - 1RM: 335 lb - 1RM: 335 lb
345 lb x 1 reps (+148 pts) - 1RM: 345 lb - 1RM: 345 lb
355 lb x 1 reps (+159 pts) - 1RM: 355 lb - 1RM: 355 lb
3 heavy singles in addition to prescribed reps

Standing Military Press:
45 lb x 10 reps (+63 pts) - 1RM: 60 lb - 1RM: 60 lb
95 lb x 5 reps (+75 pts) - 1RM: 107 lb - 1RM: 107 lb
120 lb x 10 reps (+105 pts) - 1RM: 160 lb - 1RM: 160 lb
120 lb x 10 reps (+105 pts) - 1RM: 160 lb - 1RM: 160 lb
120 lb x 10 reps (+105 pts) - 1RM: 160 lb - 1RM: 160 lb
120 lb x 10 reps (+105 pts) - 1RM: 160 lb - 1RM: 160 lb
120 lb x 10 reps (+105 pts) - 1RM: 160 lb - 1RM: 160 lb
120 lb x 10 reps (+105 pts) - 1RM: 160 lb - 1RM: 160 lb

T-Bar Row:
110 lb x 10 reps (+37 pts) - 1RM: 147 lb - 1RM: 147 lb
110 lb x 10 reps (+37 pts) - 1RM: 147 lb - 1RM: 147 lb
110 lb x 10 reps (+37 pts) - 1RM: 147 lb - 1RM: 147 lb
110 lb x 10 reps (+37 pts) - 1RM: 147 lb - 1RM: 147 lb
110 lb x 10 reps (+37 pts) - 1RM: 147 lb - 1RM: 147 lb
110 lb x 10 reps (+37 pts) - 1RM: 147 lb - 1RM: 147 lb
110 lb x 10 reps (+37 pts) - 1RM: 147 lb - 1RM: 147 lb
110 lb x 10 reps (+37 pts) - 1RM: 147 lb - 1RM: 147 lb
110 lb x 10 reps (+37 pts) - 1RM: 147 lb - 1RM: 147 lb
110 lb x 10 reps (+37 pts) - 1RM: 147 lb - 1RM: 147 lb
Used a barbell, didn't count it in the weight

Cycling (stationary):
0:15:00 || 5 mi (+179 pts)

Barbell Curl:
45 lb x 10 reps (+15 pts) - 1RM: 60 lb - 1RM: 60 lb
45 lb x 10 reps (+15 pts) - 1RM: 60 lb - 1RM: 60 lb
45 lb x 10 reps (+15 pts) - 1RM: 60 lb - 1RM: 60 lb

Incline Dumbbell Curl:
15 lb x 10 reps (+26 pts) - 1RM: 20 lb - 1RM: 20 lb
15 lb x 10 reps (+26 pts) - 1RM: 20 lb - 1RM: 20 lb
15 lb x 10 reps (+26 pts) - 1RM: 20 lb - 1RM: 20 lb

Hammer Dumbbell Curl:
20 lb x 10 reps (+17 pts) - 1RM: 27 lb - 1RM: 27 lb
20 lb x 10 reps (+17 pts) - 1RM: 27 lb - 1RM: 27 lb
20 lb x 10 reps (+17 pts) - 1RM: 27 lb - 1RM: 27 lb
all curls were done very slow and controlled

 

[spootime]

Hey guys, I don't really post here often but I just wanted to make a post to pimp Layne Norton's PHAT program. In May I finished my cut at around 185 lbs (im 6'2, 19 yrs old). I was able to bench 225 two or three times, with probably a 245 1rm. As of now my bench has shot up to about 300lbs 1rm and I'm easily able to rep 225. My shoulder dumbbell press similarly went up from 55's for 5 to 90's for 5. Squat's and bent over rows went up a bit more slowly but I have back issues so I like to take my time on progression. I've also had very noticeable size gain even though I got a bit fat (at around 205 now... definitely should have eaten less panda express). But yeah, just wanted to seriously recommend PHAT as a program that's great for building both mass and strength.

Here's the link: Clicky

 

[Cudder]

Those EFTS Heavy elbow sleeves are worth every penny I spent on them. My elbows don't hurt one bit and I did a heavy, heavy load today.

Also, down to 224 right now, really can't wait for next Friday and this cut to be over.

How come so light on the curls, if you don't mind me asking?

 

[Brolic Gaoler]

How come so light on the curls, if you don't mind me asking?

Of course I don't mind bud.

Never did curls, never focused on them.

I'm also doing them super strict, and super slow too, so by the time I hit 8-10 it's hard as hell for me, but even though my arms are large, it's not bicep, I have substantial triceps.

 

[Cudder]

Never did curls, never focused on them.

I'm also doing them super strict, and super slow too, so by the time I hit 8-10 it's hard as hell for me, but even though my arms are large, it's not bicep, I have substantial triceps.

I got you, I'm just picturing doing that weight and it just seems super light, even for slow and controlled sets of 10. Not trying to knock you or anything, biceps are far from my favourite/best exercise to do in the gym.

 

[y2dvd]

So I found a pull-up bar and I can't even do 1 without cheating. How do I strengthen myself to be able to do them?

 

[Brolic Gaoler]

I got you, I'm just picturing doing that weight and it just seems super light, even for slow and controlled sets of 10. Not trying to knock you or anything, biceps are far from my favourite/best exercise to do in the gym.

I don't take it as a slight at all. They probably would be more light if I hadn't done 100/100 of pullups/tbar rows before hand too!

I rank "biceps" as under "assistance." They aren't THAT important, but having strong arms is important overall.

So I found a pull-up bar and I can't even do 1 without cheating. How do I strengthen myself to be able to do them?

Pull up as high as you can, and hang there as long as you can.

 

[blackflag]

Hey guys, I don't really post here often but I just wanted to make a post to pimp Layne Norton's PHAT program. In May I finished my cut at around 185 lbs (im 6'2, 19 yrs old). I was able to bench 225 two or three times, with probably a 245 1rm. As of now my bench has shot up to about 300lbs 1rm and I'm easily able to rep 225. My shoulder dumbbell press similarly went up from 55's for 5 to 90's for 5. Squat's and bent over rows went up a bit more slowly but I have back issues so I like to take my time on progression. I've also had very noticeable size gain even though I got a bit fat (at around 205 now... definitely should have eaten less panda express). But yeah, just wanted to seriously recommend PHAT as a program that's great for building both mass and strength.

Here's the link: Clicky

Yeah I'm doing this when it is time to bulk this fall. Want to do a bodybuilder routine but I really will never give up lifting heavy and this is the best compromise I've seen.

 

[Syphon Filter]

So I found a pull-up bar and I can't even do 1 without cheating. How do I strengthen myself to be able to do them?

how do you cheat?

 

[Brolic Gaoler]

how do you cheat?

He probably throws his legs/knees up.

 

[Leeness]

Haha leave me to diiiiiiie. You will all laugh at me but my 12 circuits of 30 second sprint/1 minute slow jog killed me. Let me diiiiie. First day of switching from 15/1 minute though and I didn't give up at the 10th round, which is where I wanted to start hurling haha.

Oh well, didn't give up, that's what counts! It's crazy how much it winds you after 20 minutes though, when I could do medium to high intensity for 45 minutes and be cool. Sprinting like this is a totally different beast.

 

[entremet]

I think I'm going to have to lower my calories and completely cut snacks out of my low-carb diet to further my weight loss. I've pretty much stalled as far as weight loss is concerned, although I've been lifting (3 day split, twice a week with Cardio through out the week) which may account for some of it.

I've been eating Pork Skins and Almonds regularly, which are both low-carb appropriate, but I'm going to cut them out completely (alongside chewing gum) and see if that get's things moving.

My diet is basically:

Breakfast:
8 oz of Almond Milk w/ 1 scoop Protein Powder (2 net carbs per scoop)
2 strips of bacon
2 sausage links
2 eggs

Post Workout:
12-16 oz of Almond Milk with 2 Scoops of Protein Podwer

Lunch:
Chicken, Pork Chop, Sausage/Brautwurst, Hamburger Patty

Some kind of vegetable which is either a Salad (Spring Mix, Cherry Tomatoes, Bell Peppers, Parmesean Cheese, Bacon, Avacado and a dressing that's typically 2-3 carbs per serving), Broccoli, Zuchinni, Green Beans or Squash.

Dinner:
Chicken, Pork Chops, Fish (Typically Salmon or Catfish) or Steak

Some kind of vegetable which is either a Salad (Spring Mix, Cherry Tomatoes, Bell Peppers, Parmesean Cheese, Bacon, Avacado and a dressing that's typically 2-3 carbs per serving), Broccoli, Zuchinni, Green Beans or Squash.

Snacks: Tuna w/ Mayo or Avacado, Pork Skins, Almonds, Spanish Peanuts.

That's what a typical day looks like for me. Keep in mind that I'm eating pretty big portions, due to the fact that I'm hungry like a motherfucker post workout. I think I may dial back on the protein powder and try to get some more natural forms of protein in my system as well.

I'm working out 6 times a week (here's my workout week: https://dl.dropbox.com/u/16830973/Workout Routine.docx), I got the routine from here a while back.

Feel free to help me out with my diet/routine, and help me lose more weight!

I'm guessing since you're doing a BB style high volume program that you mean fat loss instead of weight loss.

Since you're doing such high volume, post workout carbs are fine. Just go for good quality sources--potatoes, sweet potatoes, rice and pair with protein.

But the three big keys for fat loss, while maintaining some muscle, would high be a protein intake. Aim for 1 gram of protein per pound of body weight. A calorie deficit of 200-300 or more calories per day. MyFitnessPal is great website for tracking calories. It also has an handy iOS/Android app for entering your food on the go. Find you BMR-basal metabolic rate using one of those online calculators. And hormonal regulation--minimize insulin through diet, although post workout is fine and make sure to get good sleep. Cortisol a stress hormone tends to remain high in those who are sleep deprived. Elevated cortisol also makes you horde fat.

I'd move your cardio after weights for better weight room performance and recovery. Or if you have time you can do your cardio fasted in the morning and your weight lifting much later during the day.

Also some you may want to mess around with hill sprints, the prowler, or other high intensity training for fat loss as well.

You're doing great though. I've seen your progress in the weight loss thread.

 

[Tawpgun]

Why do machines aimed at working on your abs make your arms hurt more. Ow. I'm trying to go to the gym as often as I can, but its difficult. Don't have my own car, need mom to drive me to the gym, so I basically go when she goes.

When lifeguarding, if I can, I try and go swimming. Do a 500 or so.

At the gym I run, just did a 5k for the first time. I think thats the most sustained running I've ever done. Then I move to some weight machines. Did some ab ones, and my arms started hurting more than my abs. Not sure if that was supposed to happen.

I really need to up my strength. As far as diet goes, I'm not gonna go as hardcore as some would reccomend me do. I'm not gonna start keeping track of measurements and shit. I'm also at the mercy of the families cooking. So I just limit carbs/portions whenever I can, ie. not eating as much potatoes, smaller portion of pasta, etc.

I'm around 188 now. How much can I reasonably expect to lose before September? I'd like to set a reasonable goal.

 

[TheExodu5]

Haha leave me to diiiiiiie. You will all laugh at me but my 12 circuits of 30 second sprint/1 minute slow jog killed me. Let me diiiiie. First day of switching from 15/1 minute though and I didn't give up at the 10th round, which is where I wanted to start hurling haha.

Oh well, didn't give up, that's what counts! It's crazy how much it winds you after 20 minutes though, when I could do medium to high intensity for 45 minutes and be cool. Sprinting like this is a totally different beast.

Man I did my first bout of hiit 2 weeks ago and it destroyed me. 4 rounds on the cycle and I was at 200bpm and was completely winded. My cardio is brutal.

Speaking of cardio, I gave Starting Strength my first go today. I really enjoyed it, but wow I didn't realize how difficult it would be to breathe for both squats and deadlifts. After 8 reps at 115lbs (I'll up the weight next time to try to do closer to 5 reps) my heart was beating against my chest like crazy, and I was doing my best to breathe properly during the exercise. Same goes for deads. I think these are going to be really beneficial to my cardio.

 

[HarryHengst]

Ok so not for beginners, gotcha.

Eh, just do whatever. If you want to do 5/3/1, do it. I switched to it from SS and i like it a lot more, even though im sure i still had some months to go on SS. Its not a sprint, its a marathon and what matters is if you stick with it. If doing 5/3/1 helps you with that, go for it.

 

[Lamel]

I have started Leangains IF for this month.

Any tips for a newbie on this program? especially on nutrition?

Feels good to be back on the weights.

 

[HarryHengst]

I have started Leangains IF for this month.

Any tips for a newbie on this program? especially on nutrition?

Feels good to be back on the weights.

Calculate your macros and weigh literally everything you eat for a while to make sure you stick to them?

 

[despire]

Bought the Irong Gym Pull Up Bar. Hopefully it fits my doorframe and I can get some pull ups done at home

 

[TheExodu5]

Ok, so my goal at the moment is lose fat (maybe 15-20lbs of fat) and put on strength.

I'm doing Starting Strength, but I need to match it properly with nutrition.

So, on workout days, I'm thinking of doing IF...keep my calories low until my workout (5PM), then eat a big protein and carb heavy meal afterwards, and maybe snack on cottage cheese and milk that evening. On non workout days, I'll keep my calories low (<1500-1800 if possible). I realize I can't do both ultra effectively, but I at least want to maximize my returns with what I'm doing at the moment. Sound okay?

Also, what's with the added exercises in the op: pullups, ab work, bent over rows? Starting Strength only makes mention of the main lifts, no?

 

[LProtag]

Haha leave me to diiiiiiie. You will all laugh at me but my 12 circuits of 30 second sprint/1 minute slow jog killed me. Let me diiiiie. First day of switching from 15/1 minute though and I didn't give up at the 10th round, which is where I wanted to start hurling haha.

Oh well, didn't give up, that's what counts! It's crazy how much it winds you after 20 minutes though, when I could do medium to high intensity for 45 minutes and be cool. Sprinting like this is a totally different beast.

I did HIIT on the elliptical with 30 seconds on 1 minute off the other week after doing a few weeks of just steady state cardio. Yeah, it was pretty brutal. I only managed somewhere between 15-20 minutes.

I've also just been using machines right now and getting familiar with the various motions. I started with almost no muscle and I've been gaining some noticeable muscle. Not exactly visually but I can feel it, along with my body getting tighter, which feels pretty good. I'm going to continue on machines for a while now until I think I'm ready for free weights.

The only gym around me is a Planet Fitness though, and I hear they suck for free weights as they don't go up very high. This is probably okay because like I said, I'm a super beginner and I'm also a very small dude. I'm not looking to get super into this, I just want to be healthier and decrease my body fat percentage. I guess I'll just keep going and when my year membership is up see where to go from there. Sound like a plan?

 

[twofold]

I never bothered with BCAAs in the first place, one of martins favorite articles is about some rugby players who were in training camp during Ramadan, and the result was that they lost fat but gained muscle, and I doubt they were taking anything at all.

I think it's more of a precosionary thing for him and his followers, I have gotten great results with none of that.

I don't have any problems working out without taking BCAAs, but I feel absolutely exhausted afterwards if I don't. The BCAAs seem to stop me from crashing after I get home from the gym.

 

[TheExodu5]

I did HIIT on the elliptical with 30 seconds on 1 minute off the other week after doing a few weeks of just steady state cardio. Yeah, it was pretty brutal. I only managed somewhere between 15-20 minutes.

I've also just been using machines right now and getting familiar with the various motions. I started with almost no muscle and I've been gaining some noticeable muscle. Not exactly visually but I can feel it, along with my body getting tighter, which feels pretty good. I'm going to continue on machines for a while now until I think I'm ready for free weights.

The only gym around me is a Planet Fitness though, and I hear they suck for free weights as they don't go up very high. This is probably okay because like I said, I'm a super beginner and I'm also a very small dude. I'm not looking to get super into this, I just want to be healthier and decrease my body fat percentage. I guess I'll just keep going and when my year membership is up see where to go from there. Sound like a plan?

Do they have a squat rack?