manipulate
Member
I ate substantially today, and it definitely wasn't mental. I was pushing myself like crazy, just couldn't get anywhere.
-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
- Start date
- Status
Yeah, it happens. Dan John wrote an article about it --
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_rule_of_five
Hi guys. Anyone have any suggestions on good regimes to support BJJ training? I'm currently doing two, two hour BJJ sessions a week that leave me pretty wrecked the next day. Then I'm doing Stronglifts, but typically only do two sessions per week, as opposed to the three they recommend. Then I go running at the weekends.
I've kind of plateaued on my squats, deadlifts and bench unless I start cheating on form. My numbers for 5x5:
Squat: 92.5kg
Bench: 90kg
DL: 135kg
I'm 6'5", 86kg. I probably don't eat enough protein if I'm being honest with myself. Any advice welcome!
I've kind of plateaued on my squats, deadlifts and bench unless I start cheating on form. My numbers for 5x5:
Squat: 92.5kg
Bench: 90kg
DL: 135kg
I'm 6'5", 86kg. I probably don't eat enough protein if I'm being honest with myself. Any advice welcome!
L0st Id3ntity
Member
Squatted 100kg 3x5 yesterday!
It has only been 5 months since I ever started squatting at 40kg, the last month was slow increments of 1kg a session, and it just happened that my last session before travelling for vacation was finally 3 digits! (posting from the airport actually)
And I felt strong doing it, even did a sixth rep in the last set, I know I will be able to keep putting weights on next fall.
It has only been 5 months since I ever started squatting at 40kg, the last month was slow increments of 1kg a session, and it just happened that my last session before travelling for vacation was finally 3 digits! (posting from the airport actually)
And I felt strong doing it, even did a sixth rep in the last set, I know I will be able to keep putting weights on next fall.
Congratulations! I was up to 100.5kg before I had a few months off due to studying/injury. Dropped about 25kg in that time but tomorrow's workout will finally be back to 100.5kg. It's taken about 2.5 months to get back to it but I'll be happy just to be back there.
Joe Rogan (UFC commentator) recommends kettle bell workouts a lot, saying as they're full body they really help with BJJ and also with grip. Also bodyweight hindu squats (200 a set!), sometimes people forget how useful bodyweight workouts can be, especially for martial arts.
Castor Krieg
Banned
Would Insanity Workout be suitable for someone used to exercising, but not being a veteran? I do pilates 4-5 times a week for one hour, most of the time I have slight difficulties finishing the sets. However I am not overweight, rather skinny. Would like to build up my muscles and belly abs.
I'm currently 1.72m, weight is 71-72kg.
The problem I am having is simply pilates are turning out to be too boring. I cannot exercise more than one hour, and I need to do it mostly at 6am. So I was looking for something to get me "pumped up" for the day. Hope it helps.
I'm currently 1.72m, weight is 71-72kg.
The problem I am having is simply pilates are turning out to be too boring. I cannot exercise more than one hour, and I need to do it mostly at 6am. So I was looking for something to get me "pumped up" for the day. Hope it helps.
Still quite a bit of DOMS pain today from Monday's squats. Hopefully I'm okay for today's workout.
I don't really think Insanity or P90X are meant to put on muscle. They're meant to burn a lot of calories. You might gain a bit of strength with them, but I think if you want to put on some muscle, the advice in this thread will be to join a gym and look at the Starting Strength routine in the OP. Those lifts will build up your core (abs) more than anything, I think.
I don't really think Insanity or P90X are meant to put on muscle. They're meant to burn a lot of calories. You might gain a bit of strength with them, but I think if you want to put on some muscle, the advice in this thread will be to join a gym and look at the Starting Strength routine in the OP. Those lifts will build up your core (abs) more than anything, I think.
Castor Krieg
Banned
Thanks for the advice. The problem is I do not have time for the gym. I work 9am-5:30pm, then I'm off to language class, back home at 10pm. That's on Monday, Tuesday and Thursday. On Friday I go to see my GF for the weekend, she lives in another city. Going to the gym for one day a week makes little sense and is a waste of money.
Because of that I am limited to what I can do at home, let's say 6am-7:15am, 10pm-11pm.
maximum360
Member
Yesterday was day two of having a burning sensation in region of my left groin while doing squats. My fear is that it's beginnings of a hernia. 
The first time it happened I was squatting 188 LBs (my body weight) and then I made it to 193 next session with the same issue. The positive is that I scaled back down to 188 and had no problems. It seems I might have to decrease the weight slightly and just go for more reps for now before testing the waters again in a few weeks.
Anyone else have this issue?
The first time it happened I was squatting 188 LBs (my body weight) and then I made it to 193 next session with the same issue. The positive is that I scaled back down to 188 and had no problems. It seems I might have to decrease the weight slightly and just go for more reps for now before testing the waters again in a few weeks.
Anyone else have this issue?
Well just by leaning up and doing Insanity, you'll be showing a lot more muscle. If you want that 6 pack though, it's going to be diet more than anything.
Just go before work.
Castor Krieg
Banned
Eh, that what I was afraid of. I do not have much time to make food + am not that good at cooking + a lot of the products you guys mention are simply not available in Germany. I will try though, if you want to change you need to put an effort.
That is another possibility. Will look for gyms open 24/7. Alternatively I can just postpone it till I finish my language classes (till the end of this year). Don't want to wait though!
Your main goal should be upping your protein. After that, you just need to make sure you have a caloric deficit to ensure you'll be losing fat.
If you don't have time to cook, get yourself a grill and grill a bunch of chicken days ahead of time.
If budget is a concern and you're essentially living off carbs (bread, pasta, rice), then it's going to be tough to put on any muscle, really. You need protein.
Chicken breast is normally $9/lb where I am. $4.99 when it's on sale.
I eat lots of meat...I can afford it. But hey, it costs me about $3-5 a meal. If I were living off carbs and instant food, I could spend well under $1 a meal.
What the fuck? You live in Canada right? That's absurd.
Castor Krieg
Banned
Thanks guys. I recently got myself a grill pan, mindblown how I could've lived without one until now. Will be looking out for food rich in proteins. Price is not a problem.
Yep. In the capital no less. Prices for meat here are absurd. Boneless skinless chicken breast is $8.99/lb. Rib eye steak is $32.99/lb (though thankfully, I was able to find a Middle East butchery that sells theirs for $19.99/lb). Lean ground beef is usually about $4.99/lb - $5.99/lb.
Yesterday was day two of having a burning sensation in region of my left groin while doing squats. My fear is that it's beginnings of a hernia.
The first time it happened I was squatting 188 LBs (my body weight) and then I made it to 193 next session with the same issue. The positive is that I scaled back down to 188 and had no problems. It seems I might have to decrease the weight slightly and just go for more reps for now before testing the waters again in a few weeks.
Anyone else have this issue?
Yeah, I did. I had a hernia.
This was above and to the right of my groin. Left would be the other side. If it's down your leg, you might have some inflammation of the adductors. If you have a hernia, then you'll need to get it surgically repaired sooner rather than later, as it will not heal on its own. This would have happened regardless of training however, as it's a genetic defect. Leave it for a few weeks, and if it doesn't go away then book an appointment with the doc. You'll get a better diagnosis if you can see a protrusion once it's torn all the way through and started to widen.
IGotBillySoSpooked
Low moral character
Having some trouble with my squats.
I've been doing the Starting Strength program over the last two plus weeks. As Rip suggests, I've added 10 pounds to my squat every workout session. I'm now up to 215 from a modest starting point of 155. The past two sessions, I've had difficulty 1) getting proper hip drive without getting my back all messed up (it seems like I am putting a lot of stress on my back when I am coming back up) and 2) my legs/knees have been sliding in under my torso from the 30-degree outward position when I push the weight back up. They sort of go in, then up.
Any tips to remedy this?
Also, what is a reasonable expectation as to when the 10 pound addition will prove to be too much? I feel like I'm close to the point where another 10 pounds is going to be too much, but Rippetoe seems to suggest that the 10 pound increase should last more than two or three weeks.
I've been doing the Starting Strength program over the last two plus weeks. As Rip suggests, I've added 10 pounds to my squat every workout session. I'm now up to 215 from a modest starting point of 155. The past two sessions, I've had difficulty 1) getting proper hip drive without getting my back all messed up (it seems like I am putting a lot of stress on my back when I am coming back up) and 2) my legs/knees have been sliding in under my torso from the 30-degree outward position when I push the weight back up. They sort of go in, then up.
Any tips to remedy this?
Also, what is a reasonable expectation as to when the 10 pound addition will prove to be too much? I feel like I'm close to the point where another 10 pounds is going to be too much, but Rippetoe seems to suggest that the 10 pound increase should last more than two or three weeks.
I wish it was that cheap in England. It costs me the equivalent of $4/lb here, and I buy my chicken in massive 20kg bulk packs. It'd cost much more if I bought chicken in smaller quantities. It really sucks.
I'm also Canadian and find that ground beef and steak tend to be cheaper than that on average, and the cheapest chicken ever gets is 8.80 a kg. not very cheap! To some degree Im okay with it for environmental reasons, but I do wish we had some cheap meat sometimes
Had you done any training before? I thought the 10lb increases were only for the first few sessions? I started off squatting way below what i knew I could in order to get the form correct. From what i remember, you're supposed to be hitting the weight you'd normally squat in week 3 or 4 so it's possible that you've started too high and gone up too much, too fast.
Where do you buy from? I bought a kilo of minced beef for £7 from Mozzers the other day. Made up a batch of Silver Hydra's meat slop and that's dinner sorted for the week for about ten quid.
http://www.westingourmet.co.uk/ and http://www.tarelgin.com/
These guys supply a ton of restaurants and their meat is super high quality. It'd cost you twice as much to buy this stuff at the supermarket. I bought a freezer from Argos and just buy in bulk nowadays - well worth it. At the very least, order the 'new customer' box from Westin Gourmet - it's amazing.
Glad it seems to have jump started your system! Sometimes that really is all your body needs.
I recommend p90x for you. You can gain strength and muscle if you eat right. If you're skinny then by the end of the 90 days you definietly will have abs, heck you may get them by day 45. You do need to invest in equipment though.
Insanity you don';t need any equipment (except good cross training shoes), but you won't put on much muscle. Its all cardio based, and you're more prone to injury in Insanity. It's actually meant for advanced atheletes but lots of people don't realise this (like me!) and do it and mess up something. It kind of messed up my knees for me! If you do do insanity just look up proper form for plyometrics and such, do your research before you jump into it.
The consensus seems to be it is only helpful if you train in a fasted state to take it before.
FallingEdge
Member
I have no idea if I want to buy chicken that is $1 a pound lol.
My new love is lean Italian Seasoned Ground Turkey. Made me some spaghetti last night and it is amazing.
Gotta eat big to get big. LET'S GO!
I'm so glad the Wegmans here have had their boneless skinless fresh chicken breasts at $1.99/lb for about 2 years now, because they picked them as one of 40 items to not raise the price on in an effort to make things easier on families or whatever. Have to buy them in bulk to get that price, but it's amazing quality for an incredibly low price these days
Unfortunately many of us don't have them around.
I found protean overrated. It is a super thin consistency which I don't link. The mint is pretty good though, much better than the red velvet cake.
I prefer Trutein. It is kinda expensive butit is the best protein I've ever had. It is thick how I like it and I don't get hungry for a while after I take 2 scoops.
Can't go wrong with really any of their favors. They have a limited edition mint coming out next month. I think the best is cinnaBun.
It's great to cook with too. I made trutein waffles last night. 397 calls 41g protein, 40 g carb, 9g sugar, 9 g fat for 5 squares. I made it with banana cream trutein and they were delicious.
1/2 cup oats ground in blender.
1 scoop trutein
1 whole egg or 2 egg whites
5 oz skim milk.
Blend and grill in waffle iron
I see 4 hours in the morning that you could use. As for insanity or p90x, yes they work to a degree, but I don't see them as long term solutions.
You're missing out man, although I like Wegmans too.
Stuff like a 5lb rotisserie chicken for 5.00, 10 pounds of tenders for 20.00, 5 pounds of green beans for 3.00, 12 turkey burgers for 11.00, 100 eggs for 8.00...I could go on. Most recently I got a huge bag of frozen wild blueberries. Fucking delicious stuff.
I'd write to your councilmen and demand a CostCo
If your protein powder is super thick doesn't that just imply it's a weight gainer (carbs in it as well), not a simple protein shake?
*note, I don't know anything about Trutein and can't access the site from work atm.
You're missing out man, although I like Wegmans too.
Stuff like a 5lb rotisserie chicken for 5.00, 10 pounds of tenders for 20.00, 5 pounds of green beans for 3.00, 12 turkey burgers for 11.00, 100 eggs for 8.00...I could go on. Most recently I got a huge bag of frozen wild blueberries. Fucking delicious stuff.
I'd write to your councilmen and demand a CostCo
wtf...a 2lb rotisserie chicken costs $9.99 here. ;_;
Costco's a bit better with a 2.5lb rotisserie chicken for $7, but it's still not great.
Canada, I guess? Yeah, we get screwed pretty bad.
PantherLotus
Professional Schmuck
2lbs of this, $20 at target. Lasts two 1-scoop shakes per day for about two or three weeks. Tastes freaking great with skim milk, shaken and poured over ice. I eat a banana at the same time. So good.
warning: has sucralose.
2lbs of this, $20 at target. Lasts two 1-scoop shakes per day for about two or three weeks. Tastes freaking great with skim milk, shaken and poured over ice. I eat a banana at the same time. So good.
warning: has sucralose.
Almost all flavored protein has artificial sweeteners, so eh.
2lbs of this, $20 at target. Lasts two 1-scoop shakes per day for about two or three weeks. Tastes freaking great with skim milk, shaken and poured over ice. I eat a banana at the same time. So good.
warning: has sucralose.
You can buy Myoplex for the same price, which I think is supposed to be a better buy.
No, it's 120 cal for 23g protein 1.5g fat. 2.5g non fiber carbs
All this protein seems like such a ripoff after making the initial investment in 50 lbs of the true nutrition recession whey online. I paid less than $8 a lb shipped for stuff with no added sweetners or anything. If you're serious at all, it's worth the initial investment.
http://truenutrition.com/p-1097-recession-wpcwpi-blend-25lbs.aspx
http://truenutrition.com/p-1098-recession-ultra-whey-blend-25lbs.aspx
Coupon codes easily found online to drop the price a bit more. If you're going to use it anyways, the overall cost is cheap.
http://truenutrition.com/p-1097-recession-wpcwpi-blend-25lbs.aspx
http://truenutrition.com/p-1098-recession-ultra-whey-blend-25lbs.aspx
Coupon codes easily found online to drop the price a bit more. If you're going to use it anyways, the overall cost is cheap.
M_A_C
Member
So you you have to add flavor or something? Whats it taste like if I just throw it in a shaker right after my workout?
You won't get low carb protein with flavor if you want to avoid artificial sweeteners.
It doesn't taste all that good mixed with water. It's ok with milk, just thickens it. I'm not drinking it for taste though when I do that, it is to serve a purpose.
Much better when you make a full on shake though. I throw in some greek yogurt and some PB2 plain or with cocoa, and it comes out delicious.
- Status