Syphon Filter
Member
Do you guys eat at night?
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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longer legs? just about all my gains were in my legs - 190 or so to 315 on squat and 225 to 350 on deadlift. on the other hand my upper body was shit at making gains until the last month or so - bench finally broke 200 (but has since dropped back to 170ish).
yes, a lot, since i don't have good sleeping habits and stay up til 2 or 3 or 4 am sometimes. i'm working on getting into bed by 11pm but that's just not gonna happen
Etrian Oddity
Member
Shredded cheese is also a great way to bump your calories up if you're having trouble finding extra sources.
But nowhere near as easy as a few tablespoons of olive oil in a shake (with a regular breakfast)
Has anyone's biceps hurt so bad after a back &/or biceps session that they could not fully extend their arms?
I didn't lift for 6 weeks, but only backtracked in my program 3-4 weeks and even though I had a great workout, two days later (yesterday) I woke up to my biceps at the elbow specifically hurting so bad I can't extend them. Any biceps strength is gone I can barely carry a couple pounds in my hands. Lol.
The hell is this? All I did were 4 sets of bodyweight inverted rows and 4 sets of ring pull-ups. No curls. I look ridiculous when I need to outstretch my arms to grab something, haha.
I didn't lift for 6 weeks, but only backtracked in my program 3-4 weeks and even though I had a great workout, two days later (yesterday) I woke up to my biceps at the elbow specifically hurting so bad I can't extend them. Any biceps strength is gone I can barely carry a couple pounds in my hands. Lol.
The hell is this? All I did were 4 sets of bodyweight inverted rows and 4 sets of ring pull-ups. No curls. I look ridiculous when I need to outstretch my arms to grab something, haha.
I use grass fed butter and Coconut oil for my coffee. Easy to go down!
Yeah, when I got back to the gym after six months. Basically I think the problem with that is the fact your CNS remembers how to do stuff while your muscles have weakened.
So, CNS remembers + muscles not ready + too much weight = epic DOMS
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Thought my GAF-Fitness bros might appreciate these pics:
I know I've bitched a bit the past couple months about all my injuries, but I said fuck it and decided to do the four-mile Spartan race today, and actually ended up doing surprisingly well. It was much tougher than I expected it to be, but I still managed to finish it well below the average time at 1h 35m (good enough for top 10% of all participants). Wish I came in better shape, though (especially endurance). Oh well, next time.
I know I've bitched a bit the past couple months about all my injuries, but I said fuck it and decided to do the four-mile Spartan race today, and actually ended up doing surprisingly well. It was much tougher than I expected it to be, but I still managed to finish it well below the average time at 1h 35m (good enough for top 10% of all participants). Wish I came in better shape, though (especially endurance). Oh well, next time.
Around November of last year, I could not do a single pull up/chin up. Now, I can do 3x5 sets of parallel grips with decent form (face over bars). I've been flirting around with various routines for them and am wondering if anyone has anything they've found effective. I've tried 10x1 with increased reps, 5 sets to failure, and am now on 3x5s. I feel like my lats are slowly getting stronger but am a bit impatient, and would like to know if there are better methods.
Also, I've discovered the wonder that is almond butter. Does anyone eat this on the regular and if so, have a good delivery system? I currently use lentil crackers which has a decent 16-5 carb to protein ratio per serving, but I'm looking for something with a bit more protein. Please don't say celery.
Some thoughts on nutritional impact on my progress: I've stopped taking protein and have resorted to drinking large amounts of milk; usually taking down a good half gallon a day at least. I'm thinking about going back on protein if for nothing else to be cost effective since I am lactose intolerant and have to drink more expensive lactose free milk. Plus, I swear I'm not gaining any mass anymore despite going up in squats, pull ups, and more slowly, bench presses. I also feel like I'm losing some fat around the mid-section, so maybe it's just me not eating enough?
Also, I've discovered the wonder that is almond butter. Does anyone eat this on the regular and if so, have a good delivery system? I currently use lentil crackers which has a decent 16-5 carb to protein ratio per serving, but I'm looking for something with a bit more protein. Please don't say celery.
Some thoughts on nutritional impact on my progress: I've stopped taking protein and have resorted to drinking large amounts of milk; usually taking down a good half gallon a day at least. I'm thinking about going back on protein if for nothing else to be cost effective since I am lactose intolerant and have to drink more expensive lactose free milk. Plus, I swear I'm not gaining any mass anymore despite going up in squats, pull ups, and more slowly, bench presses. I also feel like I'm losing some fat around the mid-section, so maybe it's just me not eating enough?
a spoon works
FallingEdge
Member
Thought my GAF-Fitness bros might appreciate these pics:
All impressive but man, what's going on here?
That is true, but I was also looking for an excuse to take in more protein. As mentioned, I think I may be undereating.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
mix it in with a chocolate protein shake and some milk. glorious.
Back lever. Showing off a bit at the pull-up bars post-race.
Was about to say, that CAN'T be standard for Spartan. Hahaha, good stuff and congratulations.
Sounds like a good next step. Thanks for the tip.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Believe it or not, I fucking failed at the monkey bars obstacle during the race. I was so excited when I saw them because I was like, "I got this." The second I grabbed a hold of them and let go I slipped off. I had zero grip thanks to all the mud and water and sweat everywhere. Had to do 30 burpees since I fell. Fucking burpees, man.
What are you goals and how is your routine and diet reflecting that?
muntersaur
Member
It depends on your genetics which muscle groups respond the best assuming you give them equal stimulus. A big upper back should be a big priority for a lifter so it should get a lot of attention, but nevertheless, some people may find it hard to develop the area - especially the traps. My traps are extremely responsive and need little stimulus whereas my deltoids are probably my most stubborn muscle group (apart from my calves).
Genetics again plays a massive in fat distribution, and my upper body stores very little fat (except around the obliques) whereas my legs store more fat and look less defined. I have never had any decent definition in my calves despite constantly being around 10% body fat.
Great back lever! Can't wait until I can do one.
Khalifa Jayy
Banned
Yea, my obliques LOVE to store fat. It's obnoxious. I know people say that there's no such thing as spot reduction, but I really feel like it could help with my ab/oblique area... Then again, I'm still at something like 20% bf so we'll see? And yea, my legs look fantastic for my bf%, but it's likely because I've been drumming for 10 years.
HarryHengst
Member
Story of my life at the moment.
Bearded Dudebro
Member
How do you guys handle your "mental health" or "cheat" meals? Say you want replace dinner with some Pizza, which pretty much certainly take you over your calorie requirements for the day. Do you adjust what you eat the rest of the day so you don't go over? Which would mean eating less clean food and less energy for the gym depending on the time of the day you go. If so, do you do find that it's best to do it on a rest day so you're not depending on that energy for your workout?
FallingEdge
Member
When I do cheat meals, I eat what I want, within reason. I try not to go crazy and do my best to not take in empty calories. So lets say I want Mediterranean. I usually get extra meat but do not skimp out on the rice, pitas, or other sides. One meal/day will not kill you if you are on point with the rest of the diet.
Also, I did 70 pullups in 2 days. There is no way I can hit 1000 for the month. My body is already mad hahaha. Regardless! I will try for 50 today and 50 tomorrow.
Bearded Dudebro
Member
So you go over and just don't worry about it, knowing that you're on point like 95% of the time then?
FallingEdge
Member
Exactly. Now, I'm not saying you eat 6000 calories if you are normally eating around 2500, but I don't see nothing wrong with eating cheat meals as long as you are reasonable about it. They help maintain your mental sanity when it comes to dieting. I take in the extra calories/carbs and use it for my next workout. Enjoy it my friend.
Bearded Dudebro
Member
This is a good point, is why I'm considering doing them a little more often than I have. Just had a Double Western Bacon Cheeseburger and Fries last night, but I entered the gym with renewed vigor and increased all my lifts this morning.
Poindexter
Member
That predicament is why I can't do cheat meals. I tend to do cheat days. And I do it once a month instead of one meal a week like most people. I don't feel so bad because I've been pretty damn good for a whole month. And I will go crazy (too bad I now get full at 3000-4000 calories). I'll get tacos, pizza, ice cream. Whatever. It's my day to eat the food that I have to watch my friends and family eat every day. I usually supplement it with some chicken breast or tuna to make sure I get all the protein I need since most shit is very low in protein and I can easily eat 3500 calories and get only around 100-150 grams of protein.
Bearded Dudebro
Member
This is my worry, I'm currently consuming 2500 clean calories on a daily basis. Like you, I usually do a cheat day once a month. Saving all the cravings for that day, I have to capability, to put away well above 15000 calories on that day. Even though I know it's water/liquid and the weight of the food, I for some reason check my weight the day after and I always feel like such an asshole.
So I want to stop doing that, but can't be 100% perfect all the time. Basically when I've gone to the edge and I feel one of those large ones coming on (think roughly 3 weeks), I'll instead do a reasonable meal and curb the need to go all out for a whole day. I'm just feeling like I should maybe do it a little more often than I am.
Edit: Sometimes it has to be empty calories. Cmon, candy bars are awesome.
So I want to stop doing that, but can't be 100% perfect all the time. Basically when I've gone to the edge and I feel one of those large ones coming on (think roughly 3 weeks), I'll instead do a reasonable meal and curb the need to go all out for a whole day. I'm just feeling like I should maybe do it a little more often than I am.
Edit: Sometimes it has to be empty calories. Cmon, candy bars are awesome.
Cheeseburgers are better.
Bearded Dudebro
Member
Brolic Gaoler
formerly Alienshogun
Looks awesome man, good shit.
Poindexter
Member
I eat cheeseburgers I make at home on the regular.
I weigh myself the next day too and I get the opposite effect. It motivates me not to stray off because I see what one day can undo (even though it really hasn't).
If I take the occasional meal I start telling myself "you can have that. it's fine" and it begins to happen way too often. I struggled with being overweight for almost a decade and every time I would start to make progress that is what would derail it. I've learned my lesson. I like to go crazy. I like not giving a shit and not having to worry about my damn calories for one day. So that's what I do. Just a meal is just a taste and it teases me.
Bearded Dudebro
Member
I get this effect too. It just depresses me to see the massive change (I've seen 24lbs difference the day later) and I get to feeling that I can undo all the hard work I've done. I'd rather just not do that to myself anymore and I can curb those massive splurges with more frequent, controlled meals.
Though on my Birthday, Thanksgiving, and Xmas, it's on.
Though on my Birthday, Thanksgiving, and Xmas, it's on.
Poindexter
Member
24 lb change?? Good lord. My record was 8 after hitting up a pizza buffet and brazilian steakhouse. And that was when I was on keto.
HarryHengst
Member
If your weight fluctuates 24 pounds between days i think you might need to go see a doctor because that really isnt healthy. :lol
So what are some good stretches or good steps to take for lower back pain?
Its not horrendous but noticeable. Stretching to touch my toes is slightly painful. I don't know if it was from poor form on my lifting Saturday or the way I slept the last couple nights. Either way any suggestions would be appreciated.....also whether lifting today is still ok.
Its not horrendous but noticeable. Stretching to touch my toes is slightly painful. I don't know if it was from poor form on my lifting Saturday or the way I slept the last couple nights. Either way any suggestions would be appreciated.....also whether lifting today is still ok.
Instead of an odd day 2.5 hour cycle I've switched to a 6 day cycle
Day 1 - Legs
Day 2 - Upper Body
Day 3 - Cardio
Repeat
The problem is, while I'm working hard (And my performance at each is drastically improved) I feel like I'm not going to see the same gains as forcing it all into one day.
Any tips? (Warmup is a 7 minute uphill run on the treadmill to get my heart rate up to 180, attempting to hold that heart rate for the entire 7 minutes)
Day 1 - Legs
Day 2 - Upper Body
Day 3 - Cardio
Repeat
The problem is, while I'm working hard (And my performance at each is drastically improved) I feel like I'm not going to see the same gains as forcing it all into one day.
Any tips? (Warmup is a 7 minute uphill run on the treadmill to get my heart rate up to 180, attempting to hold that heart rate for the entire 7 minutes)
To be honest I've never been a big fan of the whole cheat meal thing. I just generally keep a running total of sugar, calories and protein in my head and try not to go below it or above it. This means I've gotten leaner eating moderate amounts of junk food and bigger eating bland crap.
Since I've been exploring cooking though my food quality has skyrocketed. Using spices and interesting dishes has allowed me to find healthy, quick options that taste phenomenal.
Since I've been exploring cooking though my food quality has skyrocketed. Using spices and interesting dishes has allowed me to find healthy, quick options that taste phenomenal.
Bearded Dudebro
Member
It's not like I gained the weight, most definitely the weight of the food/water. And that was the highest I've seen. Average for when I was doing cheat days was bout 12 lbs, and it was gone and I was back to normal in a week.
Khalifa Jayy
Banned
What's up with these last few posts... do my bros not know how to quote? Lol.
BruceLeeRoy
Banned
So this last weekend I ran in the Reno - Tahoe Odyssey which is a 174 mile relay. I don't know at what point I thought this was a good idea but it might go down as one of the more insane decisions I have ever made.
Try the McKenzie exercise. It's the one where you lie on your stomach and push your upper body up with your arms. Here's a video showing the correct way to do it. Of course, you might have a problem that this particular stretch won't alleviate, but it's one of the best lower back stretches there is.
parrotbeak
Member
I wouldn't bend over to touch your toes. I like this stretch: http://www.youtube.com/watch?v=f7LpKdLoF3A
shindoku21
Member
Hey guys, I've been having some knee soreness maybe within the last month or two. At first it was only my right knee and now it is both knees. I did Starting Strength on and off (off right now). Now I play basketball 2-3 times a week. I did have knee soreness when I first began SS but I corrected my form (squat form to be precise) and after I did that, no more knee soreness. I just start feeling soreness around the knee whenever I walk up/down stairs or even when I'm sitting. Definitely feel it when I play basketball.
Anyone experience similar soreness and have any tips to reduce/prevent it? My friend told me it helps to work out his calves cause he's had knee problems ever since he skateboarded as a kid. I don't trust this friend though, lol.
Anyone experience similar soreness and have any tips to reduce/prevent it? My friend told me it helps to work out his calves cause he's had knee problems ever since he skateboarded as a kid. I don't trust this friend though, lol.
muntersaur
Member
The cobra is the only lower back stretch I will perform.
A few weeks ago I pulled a ligament in my lower back (felt a snap, got spasms, got severe loss of movement, and a dull aching pain). I took the next day off and was back in the gym to reheal it the day after (see how below). A week later, I was fully healed.
Nothing works better for me than high reps of Romanian deadlifts (sometimes as high as 5x20) and/or high reps of hyperextensions. Use low weight and slow controlled form. This engorges the lower back (and hamstrings) with blood and gives an ungodly pump whilst simultaneously helping to restrengthen the muscles. When you get back home ice/heat (ice only until inflammation wears off) for 20 minutes on and off.
I've experimented with the four day workout the for the last year and have recently moved back to three days and love it. It gives me extra motivation when I am in the gym, I am much less likely to miss a workout due to other commitments, I have an extra eating day to grow, and have the option to perform an extra fourth workout if I really want to.
I have so many things going on with my life right now that just eliminating that 1 extra day has made a huge difference. I have more time to accomplish stuff that I need to get done, and at the same time, my workouts are that much better, because like you said - I can be more focused, motivated, and most importantly well rested.
killertofu
Member
Eating after workouts is supposed to be good for you right? What if you have no appetite? After going to the gym/running, I usually have no desire to put anything in my mouth
same. just eat when you're hungry
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