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[CliqWriter]

I saw this man in person today:

http://www.youtube.com/watch?v=Zb712i6yS9M

I felt very inadequate.

Want to feel worse? Watch the olympics.

 

[rando14]

Good article about how much protein the body can absorb in a meal: http://www.wannabebig.com/diet-and-...ch-protein-the-body-can-use-in-a-single-meal/

 

[agrajag]

this is what I do:


-cook meat in pan (i use half of the package at a time. a package is around 400-500 grams)

- add a very small amount of tomatoe paste (you can use a tomato sauce for pastas but if you do try to get a healthier one without added sugar). the goal here is that you want to add just enough to marinate the meat. you aren't trying to make chili. start with a small amount like 1 tablespoon and stir. if that doesnt coat all the turkey add a little more. this will keep your meat from drying up.

-add seasoning at this point. I use garlic powder, pepper, little bit of hot sauce, and mrs dash southwest chipotle salt free seasoning

-toast 2 whole wheat tortillas in the oven. not too much or they will break when you fold them

-add no fat cheese (either a kraft single or shredded).

-prep some lettuce, tomato, avacado, or onion if desired

-make tacos.

That sounds tasty, thanks!

 

[Cudder]

im preparing another salmon. fuck you mercury.

 

[Cudder]

I am addicted GAF. Do you hear me?? ADDICTED.

 

[Slayer-33]

im preparing another salmon. fuck you mercury.

lol chill the fuck out :lol

I bet it feels good.

 

[The Mana Legend]

I absolutely find fish to be the most disgusting food on the planet, so I never have to worry about mercury, hahaha.

 

[Syphon Filter]

I absolutely find fish to be the most disgusting food on the planet, so I never have to worry about mercury, hahaha.

I thought i was the only one who didn't like fish.

 

[TheDarkStark]

Seafood is amazing, ya'll are missing out!

For the record, I HATE salmon, not a big fan of Tuna or swordfish either, they all taste "too fishy".

I like flakey fish such as tilapia, whitefish, or cod. Lobster, crab, scallops, calamari, and clams are all amazing.

 

[DragonKnight]

I wanna add power cleans to my workout. Any good vids/ descriptions of them?

Edit: Nvm. Found a good vid and i'm so pumped to try em out.

 

[Petrie]

Alright, so I'm home, and going to miss the gym for the first time likely today. Does anyone have a decent bodyweight routine (not crazy advanced) I can do to supplement SS the next couple weeks while I'm away from the gym? Pushups, bodyweight squats, burpees, but I don't know what else or what volume/order to do.

 

[twofold]

Alright, so I'm home, and going to miss the gym for the first time likely today. Does anyone have a decent bodyweight routine (not crazy advanced) I can do to supplement SS the next couple weeks while I'm away from the gym? Pushups, bodyweight squats, burpees, but I don't know what else or what volume/order to do.

There's this - http://nerdfitness.com/blog/2010/12/20/the-20-minute-hotel-workout/

The Reddit bodyweight training FAQ has a ton of info, too - http://www.reddit.com/help/faqs/bodyweightfitness

 

[Lamel]

Alright, so I'm home, and going to miss the gym for the first time likely today. Does anyone have a decent bodyweight routine (not crazy advanced) I can do to supplement SS the next couple weeks while I'm away from the gym? Pushups, bodyweight squats, burpees, but I don't know what else or what volume/order to do.

1 legged squats are pretty good, they are difficult to master though.

 

[OG Kush]

I'm pretty sure I read it in this thread that unless you're eating like 10 cans of tuna a day, then mercury shouldn't really be an issue.

 

[TheDarkStark]

Alright, so I'm home, and going to miss the gym for the first time likely today. Does anyone have a decent bodyweight routine (not crazy advanced) I can do to supplement SS the next couple weeks while I'm away from the gym? Pushups, bodyweight squats, burpees, but I don't know what else or what volume/order to do.

When you say first time missing the gym, do you mean literally 1 day? Or do you mean this is one of your normally scheduled days that you can't make? Because you should never go to the gym 7 days a week. Your body needs rest to recover, and to start rebuilding your torn up muscles.

Lifting more than 5 days a week is actually counter-productive. Some people even recommend 3 days of rest a week, and/or a 2 week break every 9-12 weeks.

I'm pretty sure I read it in this thread that unless you're eating like 10 cans of tuna a day, then mercury shouldn't really be an issue.

Sounds horrendously inaccurate considering there are plenty of people who've gotten mercury poisoning, and I doubt they were all eating 10 tuna a day.

However government and seafood vendors are a lot more conscious of it nowadays.

 

[The Mana Legend]

I thought i was the only one who didn't like fish.

And you're a Brooklyn Nets fan.

You are my soul mate.

 

[twofold]

I've been doing Leangains for 2 months now on a +10 calories workout day/-30 calories rest day split and I think I've taken my linear progression as far as it'll go. I was supposed to squat 120kg x5 today but I couldn't even do my warmup of 100kg x3.

So, I'm going to take a week off, eat maintenance and switch from Greyskull LP to the Martin Berkhan approved RPT.

This is what I've put together so far - any criticisms or advice would be appreciated;

Monday:

* Squat RPT
* Overhead press RPT
* Leg extension 3x8
* Calf raises 3x8
* Leg curls 3x8

Wednesday:

* Bench press RPT
* Dips 3x5
* DB skull-crushers 3x8

Friday:

* Dead lift RPT
* Chins 3x5
* Pendlay Row 3x5
* Optional - heavy cable crunches 3x8

 

[Petrie]

When you say first time missing the gym, do you mean literally 1 day? Or do you mean this is one of your normally scheduled days that you can't make? Because you should never go to the gym 7 days a week. Your body needs rest to recover, and to start rebuilding your torn up muscles.

Lifting more than 5 days a week is actually counter-productive. Some people even recommend 3 days of rest a week, and/or a 2 week break every 9-12 weeks.

Oh no, I'm on SS 3 days a week, but am home visiting family away from my gym for a bit over 2 weeks, this is just the first day I SHOULD be lifting where I'm unable, with only a Planet Fitness around if I find a friend who's a member.

I've never heard of this 2 week break thing though. I've heard 1 week is good, though for me it'll be mostly cardio this few weeks.

Really wish a gym here had a non-contract plan though. Just need a month. Lol

 

[FallingEdge]

I've been doing Leangains for 2 months now on a +10 calories workout day/-30 calories rest day split and I think I've taken my linear progression as far as it'll go. I was supposed to squat 120kg x5 today but I couldn't even do my warmup of 100kg x3.

So, I'm going to take a week off, eat maintenance and switch from Greyskull LP to the Martin Berkhan approved RPT.

This is what I've put together so far - any criticisms or advice would be appreciated;

Looks good man and have fun with RPT. I did that last year and just really grew in size.

 

[Kyaw]

5kg away from bodyweight in deadlifts. Next time!
(Although my bodyweight isn't much)

 

[CrankyJay]

OHP this morning was better:

95 x 6
105 x 5
110 x 4

Will try to start at 105 next week.

Squats still at 185 as I'm concentrating on form...plus I'm sure I tired myself out at lower weights in sets before.

 

[SeanR1221]

Today I start HIIT. Haven't really done it since high school. How's this sound?

5 min at 5mph
30 seconds at 9mph
1.5 minutes at 7mph
(repeat this 10 times)
Cool down at a brisk walk

Also can I eat a little high carb post workout after this? I have a serious craving for a burrito packed with chicken, brown rice and beans today.

 

[I'm an expert]

Or how about the weightlifter who drinks the first milk of a cow that has just given birth?

British weightlifter Jake Oliver says that every morning he drinks a shake containing colostrum -- a protein-rich form of milk produced during the late stages of cows' pregnancy.

From http://www.cnn.com/2012/08/03/sport/olympics-nutrition-phelps-blake/index.html?hpt=hp_c1

Now I know the secret..

 

[twofold]

Looks good man and have fun with RPT. I did that last year and just really grew in size.

Awesome. I'm looking forward to it. It's going to suck to not see my numbers fly up on my lifts, but I just don't think I can handle a full on linear progression for much longer.

After talking to a friend, I decided to ditch the leg curls and leg extensions in favour of good mornings. I've also switched the skullcrushers for lying tricep extensions (see: http://vimeo.com/25983467).

I'm happy with how things are looking now. Can't wait to get back to the gym.

 

[mooooose]

I can't wait until I am thin enough to get fat again. Legit. I want to be strong as fuck.

 

[Enco]

After talking to a friend, I decided to ditch the leg curls and leg extensions in favour of good mornings. I've also switched the skullcrushers for lying tricep extensions (see: http://vimeo.com/25983467).

That looks pretty cool.

Not meant to be doing triceps today but screw it. I'll do a set for fun.

edit: everyone should be using this browser script. It embeds youtube/vimeo videos in posts and makes browsing GAF 10000000x easier and more fun

 

[mooooose]

At the gym right now and my cut killed my squats. I was up to 225 now I'm struggling on 185 aaaaghhhh

 

[CrankyJay]

At the gym right now and my cut killed my squats. I was up to 225 now I'm struggling on 185 aaaaghhhh

Welcome to my world.

 

[mooooose]

I am legit sad. Like literally a month ago I was fat but strong.
Now I'm chubby and weak. Life isn't fair.
I haven't lost any strength in bench but I haven't really progressed in like 3 months either. Basically this is all just a huge bummer.

 

[Lamel]

Today I start HIIT. Haven't really done it since high school. How's this sound?

5 min at 5mph
30 seconds at 9mph
1.5 minutes at 7mph
(repeat this 10 times)
Cool down at a brisk walk

Also can I eat a little high carb post workout after this? I have a serious craving for a burrito packed with chicken, brown rice and beans today.

I don't think 9 mph is really "pushing yourself". I think you can probably go faster.

And then do the 1.5 minutes at 5 mph.

 

[Petrie]

I don't think 9 mph is really "pushing yourself". I think you can probably go faster.

And then do the 1.5 minutes at 5 mph.

You're right. 11mph+ or bust. It's supposed to absolutely kill.

 

[SeanR1221]

Double post sorry.

 

[SeanR1221]

I don't think 9 mph is really "pushing yourself". I think you can probably go faster.

And then do the 1.5 minutes at 5 mph.

You're right. 11mph+ or bust. It's supposed to absolutely kill.

Cool thanks guys. And to the post carb question? Is it ok to eat something like that?

 

[Enco]

Cool thanks guys. And to the post carb question? Is it ok to eat something like that?

Chicken, brown rice and beans are all good.

The burrito it self isn't amazing but it's the smallest part (I'm guessing). Go for it.

 

[Castor Krieg]

How much fat is ok? I am sitting on what to drink post-workout.

To my left: 400ml chocolate milk, 76cal/100ml, 1,5g fat

To my right: skim milk, 35cal/ml, no fat, but 1/2 carbs

Which one to pick?

 

[TheDarkStark]

How much fat is ok? I am sitting on what to drink post-workout.

To my left: 400ml chocolate milk, 76cal/100ml, 1,5g fat

To my right: skim milk, 35cal/ml, no fat, but 1/2 carbs

Which one to pick?

Need more info. Cutting or bulking or what??

The best thing to drink post workout is something very high in protein and very high in carbs with as little fat as possible. The fat will slow down digestion which you don't want. The carbs will spike your insulin which will stop muscle breakdown, and the protein will start the muscle recovery process.

If you're on a cut, you will want to curb the carbs a bit, and up the fat.

 

[Castor Krieg]

Can you explain what cut means? I am doing Insanity right now, do not have pronounced muscles yet, the weight set just arrived.

 

[TheDarkStark]

Can you explain what cut means? I am doing Insanity right now, do not have pronounced muscles yet, the weight set just arrived.

Then you should eat/drink whatever the insanity program tells you to.

Insanity is a weight loss program, if you're doing it to gain muscles you're in the wrong place. It's designed to bring out the muscles you already have by lowering your body fat %

If you've never lifted before you might see some decent gains, but it's not going to bulk you up.

 

[Castor Krieg]

I started to exercise just recently so I am using Insanity to get some stamina, which I hope will help me with weight training.

 

[Khalifa Jayy]

I am 6'2" and I need help with dead lift form. Anyone my height doing em? What works for you?

 

[Petrie]

I started to exercise just recently so I am using Insanity to get some stamina, which I hope will help me with weight training.

This logic doesn't make sense. What helps with weight training is weight training.

 

[Syphon Filter]

Need more info. Cutting or bulking or what??

The best thing to drink post workout is something very high in protein and very high in carbs with as little fat as possible. The fat will slow down digestion which you don't want. The carbs will spike your insulin which will stop muscle breakdown, and the protein will start the muscle recovery process.

If you're on a cut, you will want to curb the carbs a bit, and up the fat.

What about for fat burn? Should you be low on carb in general?

 

[Petrie]

What about for fat burn? Should you be low on carb in general?

A cut is the same thing. Why people want to call it fat burn I'll never know.

 

[rando14]

What about for fat burn? Should you be low on carb in general?

Cutting carbs is an easy way to cut calories and (for most people) unnecessary carbs that would go towards fat.

To lose weight (fat), you need to take it less calories than you burn. Low carb is a way you could do it, but it's not the only way. Hell, if you do low carb but eat a fuckload of protein you could get even fatter.

 

[mooooose]

How do I stop losing strength on my cut I don't even want to do this anymore

Also I'm down to 151 today, so I treated myself to a whole wheat bagel, half a costco red velvet cupcake, a plate of spaghetti, and who knows what else... the night is young. But 17 pounds down. I didn't even realize how fat I was because I'm not even close to where I thought I'd be. But I'm well on my way. Tonight we dine in hell.

 

[Silphonica]

I need something to replace cottage cheese (it's disgusting) as a snack, high protein and fat. Suggestions?

 

[rando14]

I need something to replace cottage cheese (it's disgusting) as a snack, high protein and fat. Suggestions?

Try regular cheese. I like to buy 2 lb blocks of sharp cheddar and cut off slices for snacks.

 

[SeanR1221]

Are you getting enough protein?

---

Shit I underestimated HIIT. I'll be honest, I only got 6 sprints in at 11mph and I did the other 4 at 10mph. I felt so out of control at 11mph, my ribs started hurting and felt weak....but damn did I feel good after.

 

[Veezy]

I need something to replace cottage cheese (it's disgusting) as a snack, high protein and fat. Suggestions?

Peanut butter, seeds/nuts in general.

 

[demon]

I need something to replace cottage cheese (it's disgusting) as a snack, high protein and fat. Suggestions?

I have a hard time eating cottage cheese in large quantities, but I find it much easier if I mix it up with something, like fruit. Hell I ate a bowl of cottage cheese mixed with dried cranberries and it was 10x easier to put down.