spiderman123
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Brussels Sprouts, Artichokes
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Brussels Sprouts, Artichokes
Castor Krieg
Banned
Anyone living in Germany can step in and let me know good post-workout drink? Shakeology and Results & Recovery is not available here. If I am to exercise and get muscles, then burn too many calories I will just be burning muscles and nothing will come out of it at the end of the day.
TheDarkStark
Member
Stretching weakens and fatigues your muscles. Some light stretching is fine, but too much stretching before a heavy lifting session will make your lifts suck. I recommend doing a "warm-up set" with very light weight as opposed to stretching.
After 2 weeks of heavy lifts that "next day soreness" will be almost non-existent.
TheDarkStark
Member
It will work for certain, but here's the problem: Once you get off the diet and up your carb intake the weight will come back surprisingly fast. That's the problem with MOST diets. They're not sustainable over long periods of time for most people.
If you just need to cut some weight quick, without sacrificing muscle than yes, go for it. If you're looking for long-term sustainable weight loss, I'd go for something maybe a little slower process is but is sustainable, hopefully for your whole life, or at least a few months.
Still haven't answered him about what you are doing for a "routine" then.
And I put routine in quotes because it doesn't sound like there is any logic or progression to what you're doing, especially since you say you are doing 180 reps every single day, which as a "routine" lacks both those things.
Stuff like this keeps me motivated. I just hit 385x5 2 days ago, getting into territory now that I never thought I'd touch.
Jesus, that's great. Good job.
FallingEdge
Member
Gotcha. Well squat and deadlift variations will work your core and as for ab specific workouts: hanging leg raises, planks, stir the pot, ab pulldown.
Pizza bites are that way for me.. And screw the haters, pizza still tastes awesome and is sometimes a cheat day food. Soda never tastes good now. I try a swallow every now and then and it tastes sickeningly sweet. Just an assault on my taste buds after not having it for a while.
Since the discussion over commercially sold protein bars being unhealthy, anyone have some good recipes for homemade ones? I assume you could do a few scoops of whey protein, some peanut/almond butter, some oats, and maybe a little honey and be good to go? Maybe even without the honey.
There was a decent recipe posted in the old thread, I have it at home, but as I remember it you baked like 4 cups of oats, then mixed it with 8 scoops of whey, a cup of powdered milk, 2 cups of water, some almonds or whatever nuts and berries you prefer, and peanut butter. I subbed in powdered PB2 in order to get the overall calories down, as well as skipped the almonds/berries entirely. Then just press the mix into a pan and let it sit in the fridge overnight and you are good to go.
Syphon Filter
Member
i will start doing push ups, for some reason i always ignored it. what is a good amount of set and reps for a start? especially for burning fat.
When it comes to burning fat, high intensity, low resting periods
RumblingRosco
Member
http://www.neogaf.com/forum/showpost.php?p=9447457&postcount=472
http://www.neogaf.com/forum/showpost.php?p=14975853&postcount=4075
I forgot, but I used to make those a lot (minus the almond; allergies are a bitch) and quite enjoyed them. I made some adjustments to the recipe that I cannot quite remember at the moment.
Ahh, my numbers basically just doubled everything cause I made a lot. Makes sense now!
I was sure the recipe I remember reading had peanut butter though, maybe I'm just crazy, who knows!
http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
Maybe 1 g/lb of protein is too much after all. Seems like studies indicate 0.82 is about as high as one should go, with 0.64 being pretty sufficient.
Maybe 1 g/lb of protein is too much after all. Seems like studies indicate 0.82 is about as high as one should go, with 0.64 being pretty sufficient.
I'd really appreciate if you could dig up that recipe for me
EDIT- looks like it was posted above!
I'm definitely going to need a belt soon. I can feel my form slipping as I try to hit 265 in deads. Any reccomendations? Preferably something I can get on amazon so I can use my credit.
I'd really appreciate if you could dig up that recipe for me
I'm definitely going to need a belt soon. I can feel my form slipping as I try to hit 265 in deads. Any reccomendations? Preferably something I can get on amazon so I can use my credit.
Before buying anything see if your gym has belts already. Try asking people at the front desk.
EDIT: Personal belief, I don't think people usu need belts before 1.5/2/2.5 BW lifts, but that's just me
Nothing in that says it's too much though. Just that the body can't necessarily assimilate it into muscle. That isn't the only reason I eat more protein though. It's also more filling, takes longer to digest, etc. What they don't find is any negative to the 1g/lb.
My deadlift is at a bit over 2x bodyweight, and I began using a belt a few months ago. Every bit of literature I found indicated this would allow lifts to engage my core more, giving my abs and such even more of a workout during my other lifts. At the end of the day I lift heavy to get the physique I want, and it seems like a belt will benefit this. Thoughts?
I'd really appreciate if you could dig up that recipe for me
EDIT- looks like it was posted above!
I'm definitely going to need a belt soon. I can feel my form slipping as I try to hit 265 in deads. Any reccomendations? Preferably something I can get on amazon so I can use my credit.
I wouldn't use a belt to try and help your form. It's a way to engage your core even more on lifts. If your form is faltering, a belt won't fix that.
Yeah that's probably true. I would probably just say that people don't often need to freak about about the 1 to 1.5 g/lb "requirements". As far as I see there's no real drawback to getting too much other than it being kinda wasteful. And of course, protein is getting expensive now!
Don't worry too much about it. The only issue with belts I have is people using them before they need to. I've seen a lot of people in the gym using belts while they curl, when they do 13 lb squats, etc.
As for the research, from what I saw it seems to be the case that belts aren't necessary unless you are powerlifting (reason why I reference 1.5/2/2.5)
http://www.mayoclinic.com/health/weightlifting-belt/AN01866
http://www.directlyfitness.com/2012/weight-lifting-belt-evidence/
http://www.trulyhuge.com/news/tips69j.html
Sean Waxman never wore a belt in 9 years of powerlifting, he argues that it's not even necessary: http://azdailysun.com/sports/olympi...cle_3a1b9796-5b72-576e-8ecc-7952d5fa41c9.html
This is very interesting. Thanks for the link.
I guess this means that if I don't get that 1g/lb protein I shouldn't worry about it that much
Hey guys, does anyone have any experience with a dislocated elbow?
The dislocation happened 2 weeks ago and the cast removed today. There's no range of motion. What do you do to relieve stiffness/pain?
This isn't for me. The dude can't go physio until next week and wanted me to post on their behalf. Thanks!
The dislocation happened 2 weeks ago and the cast removed today. There's no range of motion. What do you do to relieve stiffness/pain?
This isn't for me. The dude can't go physio until next week and wanted me to post on their behalf. Thanks!
TheDarkStark
Member
The stiffness and is just from the muscles being stationary for too long, they become extremely tight.
The only thing you can do is just move and stretch it as much as possible, in 3-4 days it should be good as new.
Certainly don't put strain on it though lifting weights or anything crazy like that.
Thanks.
Is being able to barely move normal? He can barely do a half curl (without a weight).
Sweating my balls off after cardio today. A solid 45 minute stretch on the elliptical.
I weighed myself this morning and I'm down to 209lbs. I was at 215 about 3 1/2 weeks ago. I guess these cardio sessions ARE paying off. Feels good man.
Went to the grocery store after the gym and got myself some low-fat granola to put in my Greek Yogurt, and a nice salmon fillet that I might make tonight after work on the grill.
Life is good, man.
Drink chocolate milk. It's better than that shakeology junk and cheaper too.
Sorry for the late reply, but I'm going to do this workout, and need to know what a TGU is. Also, for funsies gonna switch the KB with a medicine ball and replace 25 jumprope with 1/4 mile sprint with the MB.
3 sets of 25 - 30 for starting out. If it's too easy add more sets, do decline, or throw in a one armed row with 15 or 20lb dumbell. (The second exercise in this video is what I'm talking about)
skim milk
Stretching may keep you from lifting as much but I think it's worth it for the reduced chance of injury. Definetly warm-up first and definetly definetly stretch after your workout.
Dark Stalkers
Member
turkish get up
oh duh. =/ my bad
Uh, static stretching before lifting/exercising has been shown to INCREASE the chance of injury. If you wan to stretch before you need to do dynamic stretches.
And in case anyone wants some great dynamic stretch warmups, Joe Defranco has you covered.
Lower Body Agile 8 - http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04
Upper Body Simple 6 - http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-31.html#question02
Yes but don't do static stretching before lifting because you won't be able to lift as much and there's increased risk of injury.
TheDarkStark
Member
Very normal.
Your muscles need to be worked and used constantly or they tighten up.
It's the same reason why the average person can't do the splits, but gymnists and martial artists (among others) have no problems doing them.
Just take it slow, stretch it every day.
Poindexter
Member
Besides the issues Petrie raised, they also base the entire article on something that I've never heard. I've never heard that 1gram/lb of body weight is all the body can assimilate in one day. I've heard the 35 grams in one meal myth before but never that. 1gram/lb of body weight is just a simple, easily tracked goal to hit everyday. It's also something that beginners can understand easier.
TheDarkStark
Member
Yup.
Exactly. Rather than figure out some exact number, I just shoot for my bodyweight in grams, and then know I have enough protein, and also never end up hungry throughout my day.
Also, I easily have 70g in some meals, 2 pieces of chicken will get me to that.
Hah, I break my leangains fast with nearly 140g of protein. It's pretty awesome.
Like Petrie, I just try to hit bodyweight in protein. I don't have the patience to read tons of articles to try get a 2% edge or whatever. Eating BW protein works well, and that's good enough for me.
Like Petrie, I just try to hit bodyweight in protein. I don't have the patience to read tons of articles to try get a 2% edge or whatever. Eating BW protein works well, and that's good enough for me.
muntersaur
Member
Nope, I have been known to go through phases where I eat a pizza a day: easy to make, lots of calories, lots of carbs, lots of protein - perfect.
Every time I "cheat" with pizza after I log the nutrients, I'm shocked how much protein I got. Every single time. You'd think I'd know by now.
You mean their ready to eat meals?
You can eat pretty healthy there. Grilled chicken or fish, veggies, etc. There is of course lots of fried options and such, but you should be able to get a decent meal.
I had some Wegmans grilled chicken with quinoa wild rice for lunch. Yum
Holy crap my grip strength is awful. Been going up in weights recently and I think my wrist/forearms are getting the biggest workouts lol.
Pizza and cheese steaks are my two cheat meals. I have a cheesesteak and pizza at least once or twice a week. Been going to the theater a lot recently and the cheese steak place is right there, too hard to resist...I justify it like the guy above, tons of protein and carbs.
Pizza and cheese steaks are my two cheat meals. I have a cheesesteak and pizza at least once or twice a week. Been going to the theater a lot recently and the cheese steak place is right there, too hard to resist...I justify it like the guy above, tons of protein and carbs
.Holy crap my grip strength is awful. Been going up in weights recently and I think my wrist/forearms are getting the biggest workouts lol.
Pizza and cheese steaks are my two cheat meals. I have a cheesesteak and pizza at least once or twice a week. Been going to the theater a lot recently and the cheese steak place is right there, too hard to resist...I justify it like the guy above, tons of protein and carbs
I think I have pretty decent grip for things like pull ups and deadliest and other things like that, but for some reason, whenever I do shrugs my grip turns to shit and it makes me want to drop the load in a hurry lol.
FallingEdge
Member
For a while, after eating healthy, fast foods made me ill.
Then I ate more fast food and I love it all over again. In the process of gaining mass but I'm losing weight. It makes no sense!!! Need to eat more!
I want to be 225-230 by March of next year. Maybe more.
Then I ate more fast food and I love it all over again. In the process of gaining mass but I'm losing weight. It makes no sense!!! Need to eat more!
I want to be 225-230 by March of next year. Maybe more.
Syphon Filter
Member
Oly lifters say.. fuck yo back squat
Beastin
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