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[derwalde]

hi Fitness-GAF, im new to the club. <3

a little introduction:
26 years old
1,76m
78kg
~8%BF

im training for about 10 years now. the last 12 weeks i cutted from 88kg down to my actual weight, with only losing about 5% of my max strengh. speaking of which, my RMs are:
benchpress: 150kg
squat:170kg
deadlift:200kg

because time is on my side as an student (lol), im training 5 times the week in the gym (chest/back; shoulder/arms; back/chest; arms/shoulder; legs) while doing cardio 2 times a week.

i dont drink or smoke, sport is my only drug (and yes it IS a drug). my eating habits are nothing speacial at all. i would call it "healthy" with a little supplementation of protein and looking a bit after carbohydrates.

im looking forward for interesting discussions and i hope to learn something new from you guys. <3

 

[grumble]

It's OK to take a day or two off if it's sore to where it's hurting you to move, a whole week is a bit ridiculous though.

Honestly first workout doms can be severe, especially if you're an idiot and go all out and cripple yourself. Taking a few days off after the first workout is fine, so long as there's an understanding that workouts shouldn't be stopped by moderate soreness that often clears up during warmup.

Can posters in this thread stop being hostile to newbies for five fucking minutes? Christ.

 

[Darkman M]

Honestly first workout doms can be severe, especially if you're an idiot and go all out and cripple yourself. Taking a few days off after the first workout is fine, so long as there's an understanding that workouts shouldn't be stopped by moderate soreness that often clears up during warmup.

Can posters in this thread stop being hostile to newbies for five fucking minutes? Christ.

I agree, if it's seriously hurting you to walk why even bother to work out? Your workout will be shit anyways, but slight soreness you should be able to push through.

 

[mooooose]

[/b]
So who told you this dumb shit? Being sore is not a reason to not workout, and should not make you wait until the next week. The routine is meant to be done every other day, and that's what you should be doing, sore or not.

Once I did leg press for an entire session. Just like 4 warm up sets and 4 working sets. It was the first time I did leg press, I had never done squats. I put 110% into that shit. I couldn't fucking walk for a week. I had stretched, I stretched after, but that shit hurt HORRIBLY. Same thing happened with calf raises a year later. It happens.

 

[fredrancour]

Honestly first workout doms can be severe, especially if you're an idiot and go all out and cripple yourself. Taking a few days off after the first workout is fine, so long as there's an understanding that workouts shouldn't be stopped by moderate soreness that often clears up during warmup.

Can posters in this thread stop being hostile to newbies for five fucking minutes? Christ.

There was nothing hostile about statements of "Sore muscles should not stop you from exercising."

 

[I'm an expert]

There was nothing hostile about statements of "Sore muscles should not stop you from exercising."

To be fair the first response he did get was:

So who told you this dumb shit?

NOT EXACTLY THAT FRIENDLY. But shrug, grow some tougher skin, man up, etc. If you're doin dumb shit why can't people just say what it is instead of having to gently let you down into a pile of pillows and bring you a powerpoint presentation to slowly and clearly explain it? I should say the original poster didn't seem to have any issue with the responses he got, it's just the internet nice police on the sidelines trying to start sumtin.

 

[fredrancour]

To be fair the first response he did get was:

NOT EXACTLY THAT FRIENDLY. But shrug, grow some tougher skin, man up, etc. If you're doin dumb shit why can't people just say what it is instead of having to gently let you down into a pile of pillows and bring you a powerpoint presentation to slowly and clearly explain it? I should say the original poster didn't seem to have any issue with the responses he got, it's just the internet nice police on the sidelines trying to start sumtin.

I missed that one, I must admit. I know it's a less than ideal phrasing to take with most people, but there are so many misconceptions about fitness that it's hard to blame people when they get slightly annoyed hearing the same poor ideas over and over.

 

[Anbokr]

I'll say it again, when I first started a month ago I had REALLY REALLY bad soreness and aching in nearly every muscle, but going back to the gym after a day of rest actually helped my soreness.

 

[NomarTyme]

I'll say it again, when I first started a month ago I had REALLY REALLY bad soreness and aching in nearly every muscle, but going back to the gym after a day of rest actually helped my soreness.

Yeah it happens. You can take a ice bath to reduce the inflammation.

 

[mooooose]

LOL I've eaten so much in the past 48 hours I literally went up 6 pounds on the scale. Food baby ahoy.

I've eaten:

Half an eggplant
Spaghetti
Waffle
Fries
Bacon
Chicken Salad on a Croissant
Mac & Cheese
Huge Salmon Fillet

Other sides

I let off a poop that dropped me down a couple of pounds but jesus am I fucking full. This is a horrible feeling. I don't even want to eat tomorrow.

 

[abuC]

Will start transitioning over to body weight training now that my weight has come down, 227-231lbs and I did 1 muscle up.

 

[TheDarkStark]

I agree, if it's seriously hurting you to walk why even bother to work out? Your workout will be shit anyways, but slight soreness you should be able to push through.

I know everyone is different but if I stop working out for even a month, my DOMS (Delayed Onset Muscle Soreness, for those that don't know) is horrendously bad for the first week.

I've been lifting on and off for 10+ years and so I know I need to take it easy my first week back, it still doesn't help.

My first week of doing squats or deadlifts..... forget about I can barely walk the next day, and I'm sore for literally an entire week.

You just have to take it slow and push through those first 2 weeks, they're by far the toughest. If you're new, don't get discouraged, everyone has to go through it, and it gets better.

 

[fredrancour]

Well I for one love horrendous cases of DOMS. Would never alter a workout just to avoid it. So good. I'd never have problems with consistently hitting the gym if DOMS always happened in every muscle.

 

[NomarTyme]

Well I for one love horrendous cases of DOMS. Would never alter a workout just to avoid it. So good. I'd never have problems with consistently hitting the gym if DOMS always happened in every muscle.

You're a kinky guy aren't cha?

 

[fredrancour]

You're a kinky guy aren't cha?

No. Any kind of pain in a sexual sense is an instant turnoff. I guess I just don't think of muscle soreness as pain. It's a completely separate sensation to me and it always blows my mind hearing people talk as if it actually hurts like a bruise or a break or a cut.

 

[Domino Theory]

So is everyone here following the StrongLifts 5x5 (OP said it was the best) for size and strength or is 3x5-8 (what I currently do) good enough for size and strength?

 

[TheDarkStark]

So is everyone here following the StrongLifts 5x5 (OP said it was the best) for size and strength or is 3x5-8 (what I currently do) good enough for size and strength?

Do whatever program you want. Enjoying yourself is just as important as the routine because if you're not feeling it your probably not going to push yourself the hardest, and you're more likely to give up.

I do a 4 day push/pull split routine with with 2-3 days rest a week. I make sure to incorporate a lot of compound lifts (Presses on shoulder day, Dips on Arm day, Bench Press on chest day, Deadlifts and Pull ups on back day, Squats on legs day).

I also workout alone, and it's really hard to do a program like StrongLifts without a spotter.

 

[fredrancour]

So is everyone here following the StrongLifts 5x5 (OP said it was the best) for size and strength or is 3x5-8 (what I currently do) good enough for size and strength?

This is anecdotal, but it seems to me the biggest difference between these lift routines and just fucking around in the gym is that it tells people a plan for progression. My friends who don't really have routines, have no detailed plan on how they want to attempt to add weight/reps/ etc. and most people would never try to add strength that fast without the encouragement of the program telling them it's possible. If you're seeing some kind of progress on whatever you're doing, congratulations. Keep it up til it stops working.

Also, of course, compound lifts are invaluable. But I still think encouraging progression is huge. "Attempt to add 5 lbs a workout until this is impossible" is much better to tell someone that "add some weight when you can do 12 reps" like generic bro routines do.

 

[NomarTyme]

No. Any kind of pain in a sexual sense is an instant turnoff. I guess I just don't think of muscle soreness as pain. It's a completely separate sensation to me and it always blows my mind hearing people talk as if it actually hurts like a bruise or a break or a cut.

Damn I thought you were into that kind of stuff.

 

[goldenpp72]

Alright, i'm about ready to start a cut routine but I have no idea where to start.


Age: 26
Height: 5' 10
Weight: 170
Goal: Maintain muscle lose body fat
Current Training Schedule: Have been using the begginer routine outlined in the OP
Current Training Equipment Available: Gym
Comments: I have a good bit of a gut and not much definition anywhere, but I think I need to get my base to a more ripped state before I go back to trying to bulk. What kind of diet should I go on, like how much fat/carb/protein should I get, from what sources, should I do cardio or continue the weight lifting that focuses on heavy weights? Should I do it more frequently than 3 days a week, etc.

I'm willing to go on any diet and regimen I need, I just need need to know the best way to lose fat with my stats while trying to maintain the meager amount of muscle I have. I see people who say you should have a certain macro nutrient balance for cutting or something, like out of 100 you should have X protein X fat X carbs, any tips? Any help would be very nice.. Thanks!

Edit: Also, what is a reasonable expectation here, like, how much weaker will you get monthly vs how much body fat will you lose on estimate for the average guy?

 

[Tashi]

So I got the BodyMedia Fit. For those who don't know, it's a device you wear all day and it tells you how manu calories you've burned. Today was my first full day with it on. As far as activity is concerned, it was a very inactive day. So I think I got a good idea of the lowest amount of calories I'll burn. Came out to a little less than 3100 calories. I'm 6'4'', 234lbs.

Tomorrow morning I'm going to the gym to lift and I'll probably finish off with a little cardio. Very curious to see how many calories I'll burn tomorrow. Great little device.

 

[goldenpp72]

So I got the BodyMedia Fit. For those who don't know, it's a device you wear all day and it tells you how manu calories you've burned. Today was my first full day with it on. As far as activity is concerned, it was a very inactive day. So I think I got a good idea of the lowest amount of calories I'll burn. Came out to a little less than 3100 calories. I'm 6'4'', 234lbs.

Tomorrow morning I'm going to the gym to lift and I'll probably finish off with a little cardio. Very curious to see how many calories I'll burn tomorrow. Great little device.

Could you go into some detail on how this is meant to work?

 

[Tashi]

Could you go into some detail on how this is meant to work?

http://www.bodymedia.com/More-Details

http://www.youtube.com/watch?v=Kt_XT4CI1qA&feature=channel&list=UL

There are some more details on the product. Another cool feature is the Pedometer and the sleep efficiency calculator. It can tell when you're laying down as opposed to actually asleep. It graphs it out for you which you can look through in extreme detail. Like last night it took me 14 minutes to fall asleep. I woke up once for 2 minutes at around and then a few times around 6 am. When I woke up, it took me 11 minutes to get out of bed. I burned about 1.8 calories a minute while sleeping.

 

[cryptic]

I haven't been curling, just deadlifts, squats, bench,clean and jerks, and chins, should I implement them?
Also, I have difficulty doing a palms forward pull-up, but no difficulty with chins, do I use the back more with the former? Should I do both ways?

 

[I'm an expert]

Oh shit, Olympic marathon going on now, in the rain though. =/ Any other marathon runners here? Or was there a running thread here?

 

[Rand6]

hi Fitness-GAF, im new to the club. <3

a little introduction:
26 years old
1,76m
78kg
~8%BF

im training for about 10 years now. the last 12 weeks i cutted from 88kg down to my actual weight, with only losing about 5% of my max strengh. speaking of which, my RMs are...

Do you have some pics of yourself? No homo, it's just that I'm 26 years old and 1,76m too. And my goal is exactly where you stand (something like 77 kg and around 10% body fat).

i hope to learn something new from you guys.

I don't know if it'll be new for you, but this was posted yesterday by worldrevolution (thx btw), and I really loved the reading :
http://www.t-nation.com/portal_includes/articles/2006/06-154-training.html

 

[bro1]

Do you have some pics of yourself? No homo, it's just that I'm 26 years old and 1,76m too. And my goal is exactly where you stand (something like 77 kg and around 10% body fat).



I don't know if it'll be new for you, but this was posted yesterday by worldrevolution (thx btw), and I really loved the reading :
http://www.t-nation.com/portal_includes/articles/2006/06-154-training.html

You don't and should not say "no homo" on Gaf.

Also, doms can be intense. I've been working out for over 30 years and I got doms so bad after my 100 squat challenge that I couldn't walk for a week

 

[A More Normal Bird]

I just give up on squats. I just can't do them. I've had troubles with flexibility in my arms since I started, and while sometimes I can get through them, I can just tell I'm not holding the bar right. It's really difficult getting under the bar and positioning a grip, and I just can't get my hands close to my body, my wrists straight, or an actual grip on the bar. My shoulders are sometimes in pain by the time I'm finished. I've tried stretch exercises with elastic ribbons but they've barely helped. I've been at it for three months (including the two months I took off) and there's barely any improvement.

Are front squats a decent alternative?

Are you using a thumbless grip? There's a Rip vid on vimeo explaining elbow tendonitis and other arm issues relating to the squat, could be worth a watch.

Front squats are more difficult than back and progress slower, not great for running 3x a week in a progressive overload, though it can be done. Though if you're having flexibility issues in your upper body with back squats I can't imagine front squats being any easier...

 

[KAL2006]

Any tips on food, I want to bulk up, but not put on fat.

 

[derwalde]

Do you have some pics of yourself? No homo, it's just that I'm 26 years old and 1,76m too. And my goal is exactly where you stand (something like 77 kg and around 10% body fat).

I don't know if it'll be new for you, but this was posted yesterday by worldrevolution (thx btw), and I really loved the reading :
http://www.t-nation.com/portal_includes/articles/2006/06-154-training.html

i dont have any (!) pics of me, but im thinking about it. needless to say that it would be one of those shitty mirror pics. ill PM you if so.

and thanks for the link!

 

[I'm an expert]

Any tips on food, I want to bulk up, but not put on fat.

Read that link reposted in the posts above or below your's.

But it's very easy to find good bulking foods/recipes. Lean meats, low fat dairy, eggs, nuts, oatmeal, fruit, veges, blahblah..

 

[TheDarkStark]

Alright, i'm about ready to start a cut routine but I have no idea where to start.


Age: 26
Height: 5' 10
Weight: 170
Goal: Maintain muscle lose body fat
Current Training Schedule: Have been using the begginer routine outlined in the OP
Current Training Equipment Available: Gym
Comments: I have a good bit of a gut and not much definition anywhere, but I think I need to get my base to a more ripped state before I go back to trying to bulk. What kind of diet should I go on, like how much fat/carb/protein should I get, from what sources, should I do cardio or continue the weight lifting that focuses on heavy weights? Should I do it more frequently than 3 days a week, etc.

I'm willing to go on any diet and regimen I need, I just need need to know the best way to lose fat with my stats while trying to maintain the meager amount of muscle I have. I see people who say you should have a certain macro nutrient balance for cutting or something, like out of 100 you should have X protein X fat X carbs, any tips? Any help would be very nice.. Thanks!

Edit: Also, what is a reasonable expectation here, like, how much weaker will you get monthly vs how much body fat will you lose on estimate for the average guy?

I've never lost strength on a cut, in fact I usually gain like 5% strength so don't let people tell you it's impossible.

It just requires an extremely strict diet and lifting routine. I don't have a lot of time right now to go into detail but here are the basics:

Don't do any cardio, at all. Don't eat less than 1800 calories, and not more than 2100. Keep your carbs down late at night. Eat good sorces of fat (fish, nuts, avocado, etc), and Carbs (oatmeal, fruit, veggies, wheat). Lift very heavy I've done both 8 rep max and 5 rep max, 5 rep max seemed to work better. Don't lift more than 4 times a week, or less than 3 times a week.

Make sure you eat first thing in the morning, make sure you're taking a multi-vitamin. Get about 1:1 protein:body weight ratio per day.

 

[Syphon Filter]

darkstark isnt carb fine late as long as you didnt eat much earlier?

 

[goldenpp72]

I've never lost strength on a cut, in fact I usually gain like 5% strength so don't let people tell you it's impossible.

It just requires an extremely strict diet and lifting routine. I don't have a lot of time right now to go into detail but here are the basics:

Don't do any cardio, at all. Don't eat less than 1800 calories, and not more than 2100. Keep your carbs down late at night. Eat good sorces of fat (fish, nuts, avocado, etc), and Carbs (oatmeal, fruit, veggies, wheat). Lift very heavy I've done both 8 rep max and 5 rep max, 5 rep max seemed to work better. Don't lift more than 4 times a week, or less than 3 times a week.

Make sure you eat first thing in the morning, make sure you're taking a multi-vitamin. Get about 1:1 protein:body weight ratio per day.

Sound advice, if you have any time later and feel you could add anything more then let me know, I'm still learning but am willing to eat and lift any way it takes.

 

[I'm an expert]

Edit: Actually I'll avoid the carb talk, there are so many different diets and time frames for workouts and studies going both ways that it's really just best to find what works for you.

 

[Rand6]

Any tips on food, I want to bulk up, but not put on fat.

I love almond and olive oil for fat sources. You can add eggs too.
For carbs : oatmeal, veggies and brown rice will do the trick.
And meats/fish for your protein intake.

I love this youtube channel, lots of recipes, easy to make : http://www.youtube.com/user/leanbodylifestyle?feature=g-user-u

@ derwalde : thx!

 

[Fushin]

I haven't been curling, just deadlifts, squats, bench,clean and jerks, and chins, should I implement them?
Also, I have difficulty doing a palms forward pull-up, but no difficulty with chins, do I use the back more with the former? Should I do both ways?

If you have no difficulty with your chins or bench I wouldn't worry about adding curls. Focus on your weak point, the palm forward pull-up. Try shrugs or bent over barbell rows. Work on something that is a pull motion that engages your lats and back muscles. This is what I did when I had the sticking point on pull-ups that just using a chair wouldn't help.

 

[OG Kush]

If I burn 300 calories walking, it has the same effect on weight loss as losing 300 calories doing HIIT right? Obviously HIIT is better for general fitness and cardiovascular health, but I'm talking strictly weight loss here.

 

[Silphonica]

Good carbs source?

Most meals I eat are high in proteins and fat, for example 6 hard boiled eggs and 2 cans of tuna for lunch. If I try to add pasta, i just can't eat it all, so I would rather my main meals be the way they are, and get my carbs as inbetween snacks. Like fruit and wheat, any other ideas?

 

[Wurst]

Fitness-GAF I need your advice!

During the Euro I realized it would be a good idea to use the time watching TV to do a casual workout.
I started with three sets of push-ups and sit-ups and added squats later on.
Got into a routine and try to do my three sets every day.

Worked out well so far, but the training is certainly flawed.
Got any ideas what I could add to the routine? Or a useful website?
Doesn't need to be anything hardcore, especially since I don't have any weights. Something to strengthen my back muscles would be nice.

 

[fredrancour]

Fitness-GAF I need your advice!

During the Euro I realized it would be a good idea to use the time watching TV to do a casual workout.
I started with three sets of push-ups and sit-ups and added squats later on.
Got into a routine and try to do my three sets every day.

Worked out well so far, but the training is certainly flawed.
Got any ideas what I could add to the routine? Or a useful website?
Doesn't need to be anything hardcore, especially since I don't have any weights. Something to strengthen my back muscles would be nice.

pullups and bridges are the only bodyweight exercises i can think of for back.

 

[Polk]

pullups and bridges are the only bodyweight exercises i can think of for back.

Back Extensions like Superman.

 

[MrToughPants]

Inverted rows...

 

[Petrie]

If I burn 300 calories walking, it has the same effect on weight loss as losing 300 calories doing HIIT right? Obviously HIIT is better for general fitness and cardiovascular health, but I'm talking strictly weight loss here.

No. Because HiiT causes you to burn more calories even when you're done doing it. This is an important distinction.

 

[Polk]

No. Because HiiT causes you to burn more calories even when you're done doing it. This is an important distinction.

Wait, what?

 

[Wurst]

Cheers,
I might finally get some use out of the stability ball I have rolling around somewhere!

Not sure how I pull of Inverted Rows without a pole.. crawl under a table?

 

[TheExodu5]

Fitness-GAF I need your advice!

During the Euro I realized it would be a good idea to use the time watching TV to do a casual workout.
I started with three sets of push-ups and sit-ups and added squats later on.
Got into a routine and try to do my three sets every day.

Worked out well so far, but the training is certainly flawed.
Got any ideas what I could add to the routine? Or a useful website?
Doesn't need to be anything hardcore, especially since I don't have any weights. Something to strengthen my back muscles would be nice.

Push ups and pull ups I'd think would be the best body weight back exercises.

 

[fredrancour]

Cheers,
I might finally get some use out of the stability ball I have rolling around somewhere!

Not sure how I pull of Inverted Rows without a pole.. crawl under a table?

That does work if you have one at the right height.

 

[Kyaw]

Finally got to bodyweight for deadlifts!

Deadlift: 55kg x 5 x 3
Squat: 50 x 5 x 3
Bench: 37.5 x 5 x 3

Definitely tired as fuck for today. Everything from now on is going to be a lot more fun.

I squeezed out 2 more reps for pull ups today as well. They're still quite difficult for me.

 

[Tashi]

Just had a great work out. Decided to just hit chest instead of going chest-shoulders-tris.

Most free benches were taken so I couldn't do dumbell presses like I wanted to. I did flat barbell, then incline barbell. Then I finished with peck deck flies. Lowered the weight after the final set and squeezed out a few more. Then I decided to do some ab workouts. Never really did ab works, ever so I was trying to get used to the machines and shit. Did 2 excercises, high reps per set. Shit killed me! Then I finished with some cardio on the treadmill. 15 minutes. 5 min walking, 10 min jogging.

My BodyMedia Fit told me I burned around 650 calories in the gym. Plugged it in at home and I can see the graph detailing everything. During Bench I averaged about 5 calories per min. Ab workouts about 6-7 a min. Jogging I got about 16cal per min. Pretty cool just to see it all graphed out.