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[maximum360]

I was finally able to bench 188 LBs yesterday (my body weight). I then realized that my bench press caught up to my squats. :/

I guess I take solace in the fact that I had a hamstring two months ago and limited me from doing any lower extremity work for several weeks.

 

[Petrie]

So I'm probably nearing the end of my cut. I've been on a net 1000 calorie a day deficit for a little while now. Started at 500 for a few months, then 750, now the 1000. What I want to know is, when I'm coming off it and getting ready to bulk once fall comes, what's going to be the best way to change it up? I figured I'd go back up slowly, sticking with a smaller deficit for a few weeks, then maintenance, and eventually 500 or so calories over maintenance. Thoughts and input appreciated.

 

[LProtag]

Do they have a squat rack?

I've yet to wander over to the free weights to take a look.

 

[Poindexter]

So I'm probably nearing the end of my cut. I've been on a net 1000 calorie a day deficit for a little while now. Started at 500 for a few months, then 750, now the 1000. What I want to know is, when I'm coming off it and getting ready to bulk once fall comes, what's going to be the best way to change it up? I figured I'd go back up slowly, sticking with a smaller deficit for a few weeks, then maintenance, and eventually 500 or so calories over maintenance. Thoughts and input appreciated.

I'd just hit maintenance for a 2 or 3 weeks and make sure you are indeed maintaining the same weight and let your body readjust. And then I'd go up 300-500 calories for your bulk. This is what I usually do.

 

[FallingEdge]

Back at the gym, starting 5/3/1. Nothing special and just getting back in the groove of things. I think I'm just going to do BBB for all my lifts and if I have the energy/time, do some accessory exercises (chins/dips/rows/curls/etc)

OHP
5 × 65
5 × 80
3 × 100
5 × 105
5 × 120
10 × 135
10 × 80
10 × 80
10 × 80
9 × 80
8 × 80

DB Shrugs
3x10 @ 90

Preacher Curl
1x10 @ 80
1x8 @ 80
1x6 @ 80
1x6 @ 60

 

[demon]

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.

Isn't that the idea with HIIT?

 

[TheExodu5]

How can you even do 20 minutes with HIIT? D:

After 4 repetitions my heartrate is like 200BPM lol. I was doing 30 seconds max intensity, 30 seconds low intensity on a stationary bike, though.

 

[Petrie]

I'd just hit maintenance for a 2 or 3 weeks and make sure you are indeed maintaining the same weight and let your body readjust. And then I'd go up 300-500 calories for your bulk. This is what I usually do.

I assumed it'd be better to not just add an extra 1000 calories a day right away when my metabolism has likely slowed down a bit.

 

[SeanR1221]

1.5 weeks into eating 1500 calories, lifting 3 days a week, running 3 days a week and the scale still hasn't moved. I've actually gained weight since I started my cut at the end of may. Is it possible my maintenance is really really low? I have to admit, this is starting to fuck with me psychologically and it's depressing.

 

[y2dvd]

He probably throws his legs/knees up.

Yeah that's what I mean by cheating doing pullups. Thanks for the advice in the other post. I will definitely use it.

 

[Petrie]

1.5 weeks into eating 1500 calories, lifting 3 days a week, running 3 days a week and the scale still hasn't moved. I've actually gained weight since I started my cut at the end of may. Is it possible my maintenance is really really low? I have to admit, this is starting to fuck with me psychologically and it's depressing.

Honestly. Eat some crappy stuff. The scale didn't move for a bit for me, had a couple slices of pizza and garlic bread, and the next day suddenly things got back into gear.

 

[twofold]

1.5 weeks into eating 1500 calories, lifting 3 days a week, running 3 days a week and the scale still hasn't moved. I've actually gained weight since I started my cut at the end of may. Is it possible my maintenance is really really low? I have to admit, this is starting to fuck with me psychologically and it's depressing.

http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

It's also possible that you might not be eating enough. Make sure your deficit isn't too low as to cause your metabolism to crash. An easy way to monitor the state of your metabolism is by taking your temperature a few hours after you wake up - your temps will drop a lot if your metabolism starts to slow.

 

[HarryHengst]

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

Have it too and it didnt fit.

 

[SeanR1221]

Honestly. Eat some crappy stuff. The scale didn't move for a bit for me, had a couple slices of pizza and garlic bread, and the next day suddenly things got back into gear.

Hm...the odd part is on my vacation (July 11-13) I was eating like shit. When I got home my weight shot up and hasnt moved since.

Some factors at play might be...

I'm taking a serving of creatine a day.

Drinking close to a gallon of water a day

Still lifting heavy, I've actually hit some PRs this past week.

 

[TheExodu5]

If I do biking or any cardio on my off days, is it going to hurt my recovery? My legs are still pretty sore from yesterday's squats and deadlifts, but I wouldn't mind going for a bike ride outside this evening.

 

[SeanR1221]

http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

It's also possible that you might not be eating enough. Make sure your deficit isn't too low as to cause your metabolism to crash. An easy way to monitor the state of your metabolism is by taking your temperature a few hours after you wake up - your temps will drop a lot if your metabolism starts to slow.

Thanks, I'll read that link tonight when I have some down time.

I'll try the temperature thing tomorrow morning.

 

[bro1]

If I do biking or any cardio on my off days, is it going to hurt my recovery? My legs are still pretty sore from yesterday's squats and deadlifts, but I wouldn't mind going for a bike ride outside this evening.

Probably not. I thought I was doing enough with 5/3/1, SS, etc but I think most people can handle more. My goal per week is 3 days of weights and 5 or 6 days of cardio. I double up on some days, doing weights in the morning and running in the afternoon. Or I will do double cardio session of run and swim.

95% of the people who do not make progress are not over training. They are training wrong or not using enough intensity. Do compound lifts, do hard cardio that makes you want to puke, and do it for 3 months. If you don't have progress, then you are part of the 5%.

 

[LProtag]

How can you even do 20 minutes with HIIT? D:

After 4 repetitions my heartrate is like 200BPM lol. I was doing 30 seconds max intensity, 30 seconds low intensity on a stationary bike, though.

I dunno. I was on the elliptical. I was completely beat afterward, like "I need to lay on the ground and die" beat. I'm going to try again tonight I think.

 

[TheExodu5]

Probably not. I thought I was doing enough with 5/3/1, SS, etc but I think most people can handle more. My goal per week is 3 days of weights and 5 or 6 days of cardio. I double up on some days, doing weights in the morning and running in the afternoon. Or I will do double cardio session of run and swim.

95% of the people who do not make progress are not over training. They are training wrong or not using enough intensity. Do compound lifts, do hard cardio that makes you want to puke, and do it for 3 months. If you don't have progress, then you are part of the 5%.

Alright cool.

Well, not exactly going for the high intensity cardio tonight...just a joyride on my bike.

I think squats and deadlifts are going to be enough high intensity cardio for me for the time being...my heartrate probably goes up to 180bpm during either exercise at the moment. I'll add in proper HIIT when it starts getting cold outside and I can't go biking or golfing.

 

[bro1]

Alright cool.

Well, not exactly going for the high intensity cardio tonight...just a joyride on my bike.

I think squats and deadlifts are going to be enough high intensity cardio for me for the time being...my heartrate probably goes up to 180bpm during either exercise at the moment.

sounds good! Just remember, no matter how hard you are working there is somebody else out there doing it twice as hard. You can push yourself a lot harder than you think even if you are sore or tired. One more set won't kill you nor will another mile.

 

[SaskBoy]

Back at the gym, starting 5/3/1. Nothing special and just getting back in the groove of things. I think I'm just going to do BBB for all my lifts and if I have the energy/time, do some accessory exercises (chins/dips/rows/curls/etc)

Maybe a newb question here, but does BBB stand for Big But Boring?

 

[fredrancour]

Maybe a newb question here, but does BBB stand for Big But Boring?

yes it does.

 

[SaskBoy]

yes it does.

Thanks. And is it the preferred 531 template?

Seems like a few people do it here.

 

[blackflag]

It seems to be the template that most people use. Not sure why but it is what I'm doing.

 

[kylej]

Thanks. And is it the preferred 531 template?

Seems like a few people do it here.

I wouldn't say it's better than any of the others, it's personal preference. Remember, the 5/3/1 portion remains (mostly) the same whether you're doing BBB, Triumvirate, etc. It's a little confusing because BBB is "assistance" to 5/3/1, but it's not assistance work in the traditional sense like curls or tricep extensions.

 

[themadhatter444]

My battle rope from Onnit came in yesterday, but they sent me the wrong one. (1.5" when I ordered 2"). I'm gonna take it to the park tonight to try it out before sending it back. I love doing functional movement stuff at the park and creating themed routines. This one will mimic a fight.

-25 jump rope
-10 burpees
-30 seconds of rope slams
-2 turkish get ups (kettlebell)
-15 ab twists (kettlebell)
-50 mountain climbers
-10 snatch/press (kettlebell)
-2 turkish get ups (kettlebell)
-10 halos (kettlebell)
-30 seconds of rope slams
-2 turkish get ups (kettlebell)

A few rounds of that should kick my ass pretty good. No rest until I'm done with a full circuit. Going for 3. Hoping for 5.

 

[Cudder]

I fucking did 2 sets on bench at 3 reps x 315 lbs. I had a spotter, but still. I can't believe how much my bench is improving. I don't know my own powerrrrrrrrrrrr.

Time to put just as much attention on squats and deadlifts, and power cleans, all of which I definitely slack on.

 

[Brolic Gaoler]

http://www.youtube.com/watch?v=6yeH9sGYSU8&feature=share

Thanks. And is it the preferred 531 template?

Seems like a few people do it here.

It's not "preferred" but it will smoke the dogshit out of you.

I think it's most effective with deads/squats, but that's just me.

 

[Petrie]

http://www.youtube.com/watch?v=6yeH9sGYSU8&feature=share



It's not "preferred" but it will smoke the dogshit out of you.

I think it's most effective with deads/squats, but that's just me.

It seems like a routine that I'd have trouble sticking with out of boredom, but I guess that's where the name comes from.

 

[Brolic Gaoler]

It seems like a routine that I'd have trouble sticking with out of boredom, but I guess that's where the name comes from.

I really, really don't know how people get bored working out. It seriously baffles me. I've never, ever been bored in the gym.

If I could live in the gym I would. I wish I could get paid to do this shit.

 

[Leeness]

I dunno. I was on the elliptical. I was completely beat afterward, like "I need to lay on the ground and die" beat. I'm going to try again tonight I think.

Yep! Haha. Mine was...17 minutes and the last two rounds of 30 seconds, I was feeling a little pukey. Definitely sat down with my head in my hands after haha.

Good job both you and Exodus.

 

[FallingEdge]

Thanks. And is it the preferred 531 template?

Seems like a few people do it here.

Sorry, by assistance, I mean in addition to BBB because BBB is your assistance. I just want to try this approach for bench and OHP cause I haven't done it before. Each has its own advantages/disadvantages but I just want to ride out 5/3/1 for a few cycles. Prolly till Feb where I will try a more BB type of routine.

I really, really don't know how people get bored working out. It seriously baffles me. I've never, ever been bored in the gym.

If I could live in the gym I would. I wish I could get paid to do this shit.

I think he means more of a boredom of doing the same lifts over and over again, which I can understand.

 

[Syphon Filter]

how much water you guys drink a day? a gallon?

 

[BlueScrote]

http://www.youtube.com/watch?v=6yeH9sGYSU8&feature=share



It's not "preferred" but it will smoke the dogshit out of you.

I think it's most effective with deads/squats, but that's just me.

I couldn't help but cringe on that first failed lift.

 

[Brolic Gaoler]

I think he means more of a boredom of doing the same lifts over and over again, which I can understand.

It's just the assistance though, and it goes up with each cycle. Even that doesn't bore me.

 

[Lamel]

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

That much I know.

I was asking for leangains specific stuff.

For example, how should your eating be on a non training day?

 

[blackflag]

I really, really don't know how people get bored working out. It seriously baffles me. I've never, ever been bored in the gym.

If I could live in the gym I would. I wish I could get paid to do this shit.

seriously, the fact that i have to take days off really annoys me. Plus, I love those lifts so the more the better.

 

[Petrie]

I really, really don't know how people get bored working out. It seriously baffles me. I've never, ever been bored in the gym.

If I could live in the gym I would. I wish I could get paid to do this shit.

I don't get bored at the gym. I do have a bit of ADHD, and I need to keep it varied to keep it interesting. This is especially true with cardio, but I feel like that many sets in, I'd be bored to tears doing the same lift.

I think he means more of a boredom of doing the same lifts over and over again, which I can understand.

Yep, this. I need variety to stay interested.

 

[demon]

Yesterday I had a decent SL workout except for the fact that I had to skip squats once I approached my final workout weight because my hams were killing me, especially my left one. What's the best stretching routine for squats? I also have shit flexibility in my legs....normally I actually have an easier time going low on a squat if I have a lot of weight on the the barbell, since I have all that weight pushing me down.

 

[BroggieDoge]

Maybe someone in this thread can answer this for me. A few people at my job keep harassing me about Body By Vi like this shit is the only workout/diet routine that works. One guy in particular claims he lost 20 pounds but looks exactly how he always looks. Seems like a scam. If this stuff legit? I was actually looking to get into some core training and toning workouts (I'm skinny) but they are even telling me I need to drink these shakes. They just seem like low cal meal replacements. Shouldn't I drink high protein shakes ? My diet is pretty healthy consisting of a lot of chicken, brown rice, fruits and veggies, my only weakness is froyo but my goal is to tone not loose weight.

 

[blackflag]

Maybe someone in this thread can answer this for me. A few people at my job keep harassing me about Body By Vi like this shit is the only workout/diet routine that works. One guy in particular claims he lost 20 pounds but looks exactly how he always looks. Seems like a scam. If this stuff legit? I was actually looking to get into some core training and toning workouts (I'm skinny) but they are even telling me I need to drink these shakes. They just seem like low cal meal replacements. Shouldn't I drink high protein shakes ? My diet is pretty healthy consisting of a lot of chicken, brown rice, fruits and veggies, my only weakness is froyo but my goal is to tone not loose weight.

scam and remove the word toning from your vocabulary.

 

[Poindexter]

I assumed it'd be better to not just add an extra 1000 calories a day right away when my metabolism has likely slowed down a bit.

in my experience metabolism doesn't really work that way. If you were truly 1000 below maintenance you can add 1000 without any issue outside or the initial extra glycogen and water weight. And that will happen whether you raise it slowly or quickly. You should have been compensating for your change in metabolism anyways as you lose weight.

 

[Brolic Gaoler]

Maybe someone in this thread can answer this for me. A few people at my job keep harassing me about Body By Vi like this shit is the only workout/diet routine that works. One guy in particular claims he lost 20 pounds but looks exactly how he always looks. Seems like a scam. If this stuff legit? I was actually looking to get into some core training and toning workouts (I'm skinny) but they are even telling me I need to drink these shakes. They just seem like low cal meal replacements. Shouldn't I drink high protein shakes ? My diet is pretty healthy consisting of a lot of chicken, brown rice, fruits and veggies, my only weakness is froyo but my goal is to tone not loose weight.

Sounds like those herbalife creeps. Stay away.

 

[balddemon]

lol i got my 12 year old bro doing a circuit of

1. 10 pushups
2. 3 burpees
3. 15 situps
4. 3 burpees
5. 10 pushups
6. 15 situps
7. 5 burpees

what a champ

 

[Petrie]

in my experience metabolism doesn't really work that way. If you were truly 1000 below maintenance you can add 1000 without any issue outside or the initial extra glycogen and water weight. And that will happen whether you raise it slowly or quickly. You should have been compensating for your change in metabolism anyways as you lose weight.

Fair enough then.

I'll probably take it a bit slower regardless, only because I need to let my body get used to the increased insulin it's going to get and such, but that's another thing just a bit unique to my situation.

 

[themadhatter444]

Maybe someone in this thread can answer this for me. A few people at my job keep harassing me about Body By Vi like this shit is the only workout/diet routine that works. One guy in particular claims he lost 20 pounds but looks exactly how he always looks. Seems like a scam. If this stuff legit? I was actually looking to get into some core training and toning workouts (I'm skinny) but they are even telling me I need to drink these shakes. They just seem like low cal meal replacements. Shouldn't I drink high protein shakes ? My diet is pretty healthy consisting of a lot of chicken, brown rice, fruits and veggies, my only weakness is froyo but my goal is to tone not loose weight.

I have a client's office in Vegas that all do these shakes and every single one of them always try and pressure me into buying some. Ironically, they are all incredibly unhealthy middle aged women. I am a young, fit, healthy male with vascular arms and <4% body fat, yet every time I make the trip up there to see them, they look exactly the same and continue to tell me how I need to buy some "for my health".

Note that this is a tiered business model (pyramid scheme) so they get a commission check of sorts if they sell it to you. Don't buy into the bullshit. I'm sitting at my desk right now and looking at the back of one of the sample packets they gave me. It's just a hodgepodge of soy/whey protein, some vitamins, some aminos, maltodextrin, etc. It's a glorified protein shake like Muscle Milk. Just buy a Optimum Nutrition Gold Standard tub of whey if you want the protein.

As someone who used to be 6'2" and 119lb >17% body fat with some serious metabolic issues, if you're at all interested in getting yourself into fighting shape with the least amount of effort, the easiest way to do it is to monitor your macros with DailyBurn.com, lift HARD 2-3x a week for 30m, and ease into a modified paleo diet while making dietary adjustments as needed. You'll see results in <2 weeks and look like a different person in <3 months.

Cliffs: Body by Vi can suck it.

 

[Brolic Gaoler]

Fair enough then.

I'll probably take it a bit slower regardless, only because I need to let my body get used to the increased insulin it's going to get and such, but that's another thing just a bit unique to my situation.

Just go out and binge on a snickers pizza with chocolate chip cookie crust.

YOLO!

 

[twofold]

That much I know.

I was asking for leangains specific stuff.

For example, how should your eating be on a non training day?

Use this - http://www.1percentedge.com/ifcalc/

And - http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/

 

[Anbokr]

Man I hit 160 pounds from like 150ish fairly quickly (2-3 weeks), but my body just doesn't want to go above 161/162 pounds lol. Seeing some nice (slight) gains after 1 month+ of workouts now.

 

[bro1]

Tomorrow morning I have to get up at 3am to drive my wife and son to the airport meaning that I will only have about 5 or 6 hours of sleep tonight. Should I train? I did a good workout today (OHP, Chins, Dips, Curls, Rows, Lat raise, core) and ran 3K in 18 minutes.

On Thursday, I have to do the same thing for myself and get up at 3am to drive to the airport for my flight. I have a 5K mud run on Sunday. Suggestions? My wife wants to run an 8K on Friday morning and take off on saturday.

On a completely personal note, my wife has really gotten herself into better shape since her health issues (two miscarrages and a thyroid issue). To celebrate, she is having boobs installed next week. can't wait!