Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy

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Tawney Bomb said:
Hello fitness GAF! I actually enjoy your powerlifting antics, because there is useful info in there. So no hate here.

I've been slowly cutting, I'm down from 21% to 18% and I was wondering, does cutting ever get better, or do you just kind of stay hungry until you bulk again?
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add some more fiber to every meal and you won't feel so hungry.

I'd recommend more beans and milled flax seed
 
I have a few quick questions, during the phases of bulking up, how horrible are white noodles for you? Is there a good tasting variation to them or is it best to get away from them? Another question I have is, when I am finished trying to bulk, what approach should I take to cut body fat off while trying to maintain any muscle I can?

I find since kicking up my diet, I have been improving in strength gains, but I also see my gut expanding a bit, i dunno if i'm eating TOO much now, or if thats just how it goes, or if it need to clean up the diet, but I think by the time winter comes around i'd like to start a cut. People say eat beans, etc, what kind of beans? What are the best veggies to eat for lifters, are things like rice or noodles good, bad , average, just looking for some building block info from experienced (or knowledgeable) users.
 
Petrie said:
No way man. You don't want the shells removed because then you eat them way too fast! Defeats the point!

Some of my favorite foods during my cut have been stuff like turkey burgers, salmon burgers, chicken sausages, tacos made with ground turkey or chicken, and other variations on this obvious theme.
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Those shells take forever! Plus for the little bags you get at the store in a shell for like $.99 and get a handful of seeds when it's over, the pound bag was only $1.99.

I'm going to be adding those things for a good rotation, I've been dying on chicken forever, or what feels like forever anyway.

MDR1750 said:
add some more fiber to every meal and you won't feel so hungry.

I'd recommend more beans in your diet.
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What type of beans would you suggest?
 
mooooose said:
150ish at 5'6"
7z3xS.jpg
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Lifts are
155 Bench
245 Deadlift
95 OHP
225 Squats
105 Rows

What do you think my BF% is and should I continue to cut or just eat clean and more. I want to see my numbers go up again.

Also other than shrugs what can I do for traps and how heavy should I do them because I never know what the full ROM should be.
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Any help?
 
CrankyJay said:
I'm done here. I'm going to weigh 2 pounds less next time this week eating junk. I'm living the dream!
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And herein lies the crux of your problem. You're still equating fitness only to weight, BF% and/or strength.

We realize you can theoretically find a way to eat all the junk you want and still manage the same physique and strength. There's more to overall health than that. Come back once that starts to make sense.
 
Does anyone have tips on how to make beans tastier? I really do not like eating them normally.

Has anyone tried just mashing them and then just covering a piece of chicken with it?
 
After doing P90X "Lite" for about 5 weeks, the weight had come off nicely, but jesus, the lack of real weight lifting started to show after I took a brief 10 day break from P90X (work related stuff getting in the way). So I decided to shelve the whole P90X thing and get back in the gym. Found out that my strength has dropped a bit like I felt it had, but I also forgot one of the most basic of things: Completely stretching out beforehand. Ugh. I went into things with my normal split set day for that day: Chest/Tricep Day. Chests went out fairly well to be honest as did triceps. Problem was the next day, it reared it's ugly head and for the next four days, my tricepts have been kicking me in the face, reminding me of my small "oopsie".

Lesson learned.
 
Question. You know how a calorie calculator tells you your maintenance and what you need for fat loss? Do you need to hit that exact number? is it better to go slightly over or under it? Also what if you decide to intake way less calories than what is needed to lose fat? Is that bad?
 
Syphon Filter said:
Question. You know how a calorie calculator tells you your maintenance and what you need for fat loss? Do you need to hit that exact number? is it better to go slightly over or under it? Also what if you decide to intake way less calories than what is needed to lose fat? Is that bad?
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Yes. Losing 1-2 lbs a week is ideal, and the most one should do.

No, it does not need to be exact.
 
MDR1750 said:
some things you should keep in mind:

1) you are tall, so a natural squat position for you is going to be different than a shorter guy. you can try putting 5lbs plates or a board under your heels which should help a lot with the flexibility issues. widen your stance if it feels more natural.

2) you have a history of back injury. I wouldn't even recommend you do barbell squats at all unless a doctor thinks it's safe for you to do them. you can get a great leg and glute workout on a hack squat machine or leg press and they are much easier on your back.
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Thanks for the input. regarding number 2, I'm with you. Not doing barbell squats for a while. I'm going to build up to it over the next couple of years.
 
I love beans! On the low carb diet I used to make chili on weekends and portion it out for meals when I was too lazy to cook or was tempted to eat out. As previously said we are not talking about canned baked beans, but just regular canned beans. In the canned vegetable isle you'll find all sorts of canned beans (kidney, pinto, variety).

A quick meal I'd often make is also bean salad: 2 cans of canned beans of your choice + random chopped veg (usually cucumber, tomatoes, onion, cilantro) + lemon juice + olive oil + chili powder for some more kick if you desire. You can make a huge batch in about 10 minutes and keep it in your fridge at home or at work and chip away at it over the week.

***

Tonight I will be making cold-pressed coffee as I am trying to come up with an awesome breakfast shake. Like many of us I'd rather have a quick breakfast so I have come up with the following ingredients:

-1 scoop chocolate casein powder
-Peanut Butter
-1 Banana
-Cold Pressed Coffee (google it if you haven't heard of it)
-1 tbsp hemp oil
-All blended in low fat soy milk

Any suggestions would be appreciated :-)
 
Cool thing happened today. I'm not huge nor do I look it in a Tshirt. Anyway, I was supersetting squats and pullups today. My pullups are explosive and I go right about to my nipples. I occasionally get people watching me do pullups. It's kinda cool. Really pushes me to execute. Today when I was finishing with 3 plates and way way below parallel there were maybe 6 or 7 people watching me. What an adrenalin rush!
 
simple and a bit silly question.

.- how long till I have a solid, not flabby stomach assuming I am eating properly and doing a daily workout routine of 6 different abdominal excersizes for a total of 180 reps?

I see some lines here and there but I am as flabby as before (I started 2.5 months ago)

can anyone share some knowledge regarding abs beyond the "they are made in the kitchen" line?
 
sphinx said:
simple and a bit silly question.

.- how long till I have a solid, not flabby stomach assuming I am eating properly and doing a daily workout routine of 6 different abdominal excersizes for a total of 180 reps?

I see some lines here and there but I am as flabby as before (I started 2.5 months ago)

can anyone share some knowledge regarding abs beyond the "they are made in the kitchen" line?
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Your abs aren't really any different from other muscle groups, yet it sounds like you're training yours like they are. For one thing, doing this "routine" every single day isn't doing you any favors.

Other than that, eat better and do more HIIT.
 
Petrie said:
Your abs aren't really any different from other muscle groups, yet it sounds like you're training yours like they are. For one thing, doing this "routine" every single day isn't doing you any favors.

Other than that, eat better and do more HIIT.
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I do different things and try to train my whole body as much as I can, just bodyweight exercises though. I will not go into that as I am trying to avoid the usual fucking arrogance that plagues this thread ( putting routine in ".." ? really?)

question is: why is it so bad to do them daily?
 
sphinx said:
I do different things and try to train my whole body as much as I can, just bodyweight exercises though. I will not go into that as I am trying to avoid the usual fucking arrogance that plagues this thread ( putting routine in ".." ? really?)

question is: why is it so bad to do them daily?
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Because abs are made at the table. Get on a serious diet quickly. You probably have a fine physique under the fat. Go lean, do cardio and normal lifts, and your abs will show up just fine.

No amount of situps will make your belly less flabby. There really is nothing beyond the "made in the kitchen" line. It's fucking true.


edit -- I would note that pre-supposing this thread is filled with arrogance is itself arrogant. Lots of different types in here. Attitude is everything, and sluffing off wisdom like you did in your initial post isn't helping.
 
sphinx said:
simple and a bit silly question.

.- how long till I have a solid, not flabby stomach assuming I am eating properly and doing a daily workout routine of 6 different abdominal excersizes for a total of 180 reps?

I see some lines here and there but I am as flabby as before (I started 2.5 months ago)

can anyone share some knowledge regarding abs beyond the "they are made in the kitchen" line?
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While your abs do recover quite quickly, they are still like every other muscle in your body in that they grow when they are resting. Working them out every day will not cause your abs to grow faster or be more visible.

And as you are aware, visible abs come from a low bf%. Do you have a rough estimate on where you are at? Also, some people just have to work harder to get them as genetics play a strong role.
 
FallingEdge said:
While your abs do recover quite quickly, they are still like every other muscle in your body in that they grow when they are resting. Working them out every day will not cause your abs to grow faster or be more visible.

And as you are aware, visible abs come from a low bf%. Do you have a rough estimate on where you are at? Also, some people just have to work harder to get them as genetics play a strong role.
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Do note that he specifically said "flabby stomach" and not "small abs." Dude needs to lose weight (diet, cardio, lifting) and stop doing ridiculous sit-ups and crunches and twisty nonsense one hundred and eighty times per day.
 
FallingEdge said:
While your abs do recover quite quickly, they are still like every other muscle in your body in that they grow when they are resting. Working them out every day will not cause your abs to grow faster or be more visible.

And as you are aware, visible abs come from a low bf%. Do you have a rough estimate on where you are at? Also, some people just have to work harder to get them as genetics play a strong role.
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sorry, I don't have that info, I don't have an instrument to measure it... but what I want is to have a solid frame/torso, is not about making the six pack visible.

PantherLotus said:
Do note that he specifically said "flabby stomach" and not "small abs." Dude needs to lose weight (diet, cardio, lifting) and stop doing ridiculous sit-ups and crunches and twisty nonsense one hundred and eighty times per day.
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Flabby stomach doesn't necesarily mean I have a massive gut and I am all of a sudden wondering why I don't have an amazing torso, I am 5'5 with 137 pounds and I don't think that's overweight, I am almost flat on my stomach, it's just not hard, it's standard. I am just wondering what could I change in my habits to maximize the benefits of the workout I am doing, but oh!said workout is surely based on lol-worthy broscience and I should probably just quit, right?.

and when the fuck did I say I do sit-ups?? and twisty nonsense? and YOU are telling me things about arrogance??? or are you so full of yourself that you don't notice what you are writing and the tone you are using? it's really infuriating.
 
I seriously need to take some gymnastics lessons. These fucking gymnasts in the Olympics are BUILT, goddamn.
 
sphinx said:
sorry, I don't have that info, I don't have an instrument to measure it... but what I want is to have a solid frame/torso, is not about making the six pack visible.



Flabby stomach doesn't necesarily mean I have a massive gut and I am all of a sudden wondering why I don't have an amazing torso, I am 5'5 with 137 pounds and I don't think that's overweight, I am almost flat on my stomach, it's just not hard, it's standard. I am just wondering what could I change in my habits to maximize the benefits of the workout I am doing, but oh!said workout is surely based on lol-worthy broscience and I should probably just quit, right?.

and when the fuck did I say I do sit-ups?? and twisty nonsense? and YOU are telling me things about arrogance??? or are you so full of yourself that you don't notice what you are writing and the tone you are using? it's really infuriating.
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Hey hey whoa there, defensive much? You're the one that said you did "6 different abdominal excersizes for a total of 180 reps."

Either way, good luck getting help when you blow up like that.
 
sphinx said:
sorry, I don't have that info, I don't have an instrument to measure it... but what I want is to have a solid frame/torso, is not about making the six pack visible.



Flabby stomach doesn't necesarily mean I have a massive gut and I am all of a sudden wondering why I don't have an amazing torso, I am 5'5 with 137 pounds and I don't think that's overweight, I am almost flat on my stomach, it's just not hard, it's standard. I am just wondering what could I change in my habits to maximize the benefits of the workout I am doing, but oh!said workout is surely based on lol-worthy broscience and I should probably just quit, right?.

and when the fuck did I say I do sit-ups?? and twisty nonsense? and YOU are telling me things about arrogance??? or are you so full of yourself that you don't notice what you are writing and the tone you are using? it's really infuriating.
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Like others have said Ab's pretty much come down to your diet, you need a pretty low bodyfat percentage for ab's to be visible. Flab=high body fat you need to lower it for ab's toshow.
 
PantherLotus said:
Hey hey whoa there, defensive much? You're the one that said you did "6 different abdominal excersizes for a total of 180 reps."

Either way, good luck getting help when you blow up like that.
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you think you are helping me by telling me I do "twisty nonsense" and saying everything I do is "ridiculous"?

No thanks, I don't want your help.

Darkman M said:
Like others have said Ab's pretty much come down to your diet, you need a pretty low bodyfat percentage for ab's to be visible. Flab=high body fat you need to lower it for ab's toshow.
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I'll look into that. Thanks
 
I think the reason people are ripping on your routine is that it sounds very much like something you came up on yourself and those tend not to be very effective. 6 different exercises for 180 reps. Why six exercises and why 180 reps? What's the progression? Like others have said, no amount of abs training will make them visible if you don't first go on a strict diet. I'm curious if you otherwise work out at all or do you just do your abs?


I for one haven't done practically any direct abs training but my abs are pretty hard thanks to squats and deadlifts. They continue to get hit hard everytime I get to the gym even though I don't put any effort in them and all I need to get them to show is lose some weight.

And calm down dude..
 
There's nothing snooty or "weightlifty" about telling someone they can't spot reduce or to lose body fat. People have some serious misconceptions about abs. I get that you think you're "skinny enough" and you're confused as to where the f my six pack is when I work them out so much.. but as others have said - it has nothing to do with how many weird ab exercises you do for however many special number reps - there's too much fat around your abdominal area and the only way to get rid of that is diet. Trying to build muscle there when covered by a layer of fat will only push the fat out even more visibly.
 
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