entremet
Member
If you want to get complex carbs, better get them from yams, sweet potatoes, potatoes, than bleached refined flour. She doesn't know know that she's talking about.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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If you want to get complex carbs, better get them from yams, sweet potatoes, potatoes, than bleached refined flour. She doesn't know know that she's talking about.
POWERSPHERE
Member
Congrats!!!!!
Syphon Filter
Member
greek yogurt plus almonds=win.
Damn...my goal is 185 and I'm 190 now...but it's taken me more like 4 months to get where I am.
PantherLotus
Professional Schmuck
IFBB Pro (lol) aint too far away! Gimmie 1ml of Tren Test-e, T3 and Tamox and I'll be good!
No in all honesty, still trimming down slowly. Cut a stone and a half since May (water, lack of creatine, etc), look to go steady till the end of the years. That's when the stomach area will look a little more on point
Wow. Quoting for the new page.
PantherLotus
Professional Schmuck
Why would your abs be sore?
Dreams-Visions
Member
My little brother is going to be in Flex Magazine. lol
I'm just starting to work out again and I haven't worked out my abs in like 4 years lol. Whenever I did them in the past I would have trouble getting out of bed because they're so sore lol
Mecha_Infantry
Banned
Who's your brother?
Thanks for the comments guys...Will be even better at the end of the cut!
edit* I'm cutting to probably compete next year depending on situation!
Poindexter
Member
Damn, Mecha! Looking good.
After cutting down 60 lbs I got kind of bored of eating at a deficit and making slow gains so I've been at maintenance for abour 4 weeks now. As long as I get my protein I've been allowing myself small cheats every once in a while too like I had a Blizzard yesterday from Dairy Queen. It's incredible. I've been able to eat like ass (relative to what I usually eat. My diet is still leagues better than the average person's), make better gains and stay the same weight. Goddamn, I can't wait for my all out (clean) bulk this winter.
After cutting down 60 lbs I got kind of bored of eating at a deficit and making slow gains so I've been at maintenance for abour 4 weeks now. As long as I get my protein I've been allowing myself small cheats every once in a while too like I had a Blizzard yesterday from Dairy Queen. It's incredible. I've been able to eat like ass (relative to what I usually eat. My diet is still leagues better than the average person's), make better gains and stay the same weight. Goddamn, I can't wait for my all out (clean) bulk this winter.
Khalifa Jayy
Banned
Thanks man! Its amazing, really, to see how quick your body can transform by just eating better and being active.
Hey progress is progress. Don't be afraid of slow progress, be afraid of no progress at all
Brolic Gaoler
formerly Alienshogun
Alright, I'm back a bit early. I had a great day and my cut is winding down, so I figured what the hell. First off, thanks for the support when I had to leave, I was still lurking, but didn't want to be motivated to post.
Alright, I'm down to 219 from 246 back in January (most of this loss happening from May to now), but still not real happy with the little bit of fat left on my lower chest. I'll have to deal with it though, but it's gonna take some motivation to go shirtless at the beach. I'll post a pic at the end of this week when everything is final.
I found out exactly why my squats dropped when I went back and reread my literature. Not only will squats suffer a lot on a cut, but they take a huge hit when you do cardio, and I am/was doing a load of cardio. So I stupidly didn't reset my training max. I'll not make that mistake again. My bench, dead, and OHP are all holding well with minimal losses and I can't wait to get my strength back.
Also, I measured my quads and calves today and my quads are 24in and my calves are 16 inches, not great, but I think that might be decent. Also, my waist is right around 34 inches.
Today went insanely well for me, so I thought I would share.
Today was benchpress, so everything else is assistance. I look forward to sharing the end of my cut results with you guys on thurs/fri, even if I'm not as lean as I would have liked.
Lookin' good bud!
Alright, I'm down to 219 from 246 back in January (most of this loss happening from May to now), but still not real happy with the little bit of fat left on my lower chest. I'll have to deal with it though, but it's gonna take some motivation to go shirtless at the beach. I'll post a pic at the end of this week when everything is final.
I found out exactly why my squats dropped when I went back and reread my literature. Not only will squats suffer a lot on a cut, but they take a huge hit when you do cardio, and I am/was doing a load of cardio. So I stupidly didn't reset my training max. I'll not make that mistake again. My bench, dead, and OHP are all holding well with minimal losses and I can't wait to get my strength back.
Also, I measured my quads and calves today and my quads are 24in and my calves are 16 inches, not great, but I think that might be decent. Also, my waist is right around 34 inches.
Today went insanely well for me, so I thought I would share.
Today was benchpress, so everything else is assistance. I look forward to sharing the end of my cut results with you guys on thurs/fri, even if I'm not as lean as I would have liked.
Lookin' good bud!
Are there safe, good ways to stretch or manipulate your neck in order to do away with stiffness? I do the one where you grab hold of the backside of your head and gently pull it forwards to the side, but it doesn't alleviate the stiffness much. I'm nearly always stiff in the neck area, especially when turning my head to the right. It feels very tight. I've tried some pressure point exercises and massages by a physiotherapist, but it only has a short effect.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Here's a pic of today's pizza, I skipped out on slapping meat on it to make it a bit more presentable here. You can find the recipe (kinda) a few pages back.. Looks kind of small in the pic but it's about 6 full slices.
Homemade whole wheat crust, organic tomato puree sauce, low fat cheese/cream cheese, (all organic) mushrooms, tomatoes, zucchinis, onions, olives, peppers, basil.
Homemade whole wheat crust, organic tomato puree sauce, low fat cheese/cream cheese, (all organic) mushrooms, tomatoes, zucchinis, onions, olives, peppers, basil.
MrToughPants
Brian Burke punched my mom
Are you sure you measured your legs correctly?
Brolic Gaoler
formerly Alienshogun
I think so, but I'm not certain, why?
I did it by myself and just tried to loop the tape around the big part of both.
Aesius
Member
Can I just say how much I love the keto diet? Seriously.
I actually don't know if I've even "officially" hit keto, as I'm not super strict, but I've lost 10 lbs (193->183) in about a month and a half of low carb. And that's without ever feeling hungry or weak that normally comes with calorie restriction diets.
Plus, I fucking love waking up and eating bacon and eggs every morning.
I actually don't know if I've even "officially" hit keto, as I'm not super strict, but I've lost 10 lbs (193->183) in about a month and a half of low carb. And that's without ever feeling hungry or weak that normally comes with calorie restriction diets.
Plus, I fucking love waking up and eating bacon and eggs every morning.
Heh, I get that plenty.
"Bacon and eggs for breakfast? I rather eat healthy." *eats beans, a bagel with margarine, english muffin with margarine, toast with margarine, a 500ml glass of orange juice*
MrToughPants
Brian Burke punched my mom
Yea pretty much it. I just expected your legs to be bigger.
So I thought I was getting weaker on LTEs... for the past couple times I did them and I was for some reason adding the 35s as 25s, didn't add that extra 40lbs. :/
I only use my ez-bar for LTEs so I always leave the 35s on it, major brain fart.
Did fsquats and Bsquats today back to back and will probably not do it again...fsquat is climbing.
Brolic Gaoler
formerly Alienshogun
Yea pretty much it. I just expected your legs to be bigger.
So I thought I was getting weaker on LTEs... for the past couple times I did them and I was for some reason adding the 35s as 25s, didn't add that extra 40lbs. :/
I only use my ez-bar for LTEs so I always leave the 35s on it, major brain fart.
Did fsquats and Bsquats today back to back and will probably not do it again...fsquat is climbing.
I'll have my wife do it later I may have picked the wrong spot since my angle is not ideal while doing it, but yeah, i thought I would have bigger legs too.
Pretty funny about your LTEs, but at least you know now it's all good.
Head of Vengarl
Banned
This is my first time venturing into this thread. Great job Mr.City.
I have kind of a fundamental question about exercising, which is: Does physical activity cause wear and tear on your body, even if you have generally good form?
I've always wondered about this. When I ran cross country in high school, I was probably in the best shape of my life. However, it took a toll on my knees, and they ached for a while after I stopped running in my junior year. A more dramatic case would be my grandpa, who has led a very physical life and has always been in great shape, but now he's had both of his knees replaced, both of his shoulders are destroyed, and he'll be getting a hip replacement soon. I guess I'm just wondering if there's a trade-off to a lifetime of exercise — you stay in better shape and increase your lifespan, but consequently you end up with a handicapped body.
And with that said, I'll post my exercise "schedule." Here's the thing: I can't stand lifting weights, nor do I enjoy doing anything that requires "reps." It's probably been 6 years since I set foot in a gym. Because of this, the only way I've been able to stay in shape is by doing activities that are also exercises. So here's my current, very simple, list:
- Paddling (on a surfboard). I started out with an 8 ft. board; now I'm using my 5'10 fish. It is much harder to paddle so it's a better workout, and it has the added bonus of being my main surfboard so I'm in perfect condition to use it when the surf's up.
- Cycling. I'm fortunate to live close to the beach, and there's a nice bike path where I do a 16-mile cycle alongside the beach. It goes much farther than that, but 16 miles is still pretty tough for me when I'm riding with my dad.
- Running. I just started this up again, and I like doing it, but the knee pain came back quickly. I haven't ran for a week and the pain subsided, so I'll give it another go.
Some activities I'm interested in trying:
- Stand Up Paddle boarding (SUP)
- Getting an actual paddle board so I can go long distances
- Kayaking
- Planches (I tried the planche progression many years ago but I lost interest because it is slow going)
I have kind of a fundamental question about exercising, which is: Does physical activity cause wear and tear on your body, even if you have generally good form?
I've always wondered about this. When I ran cross country in high school, I was probably in the best shape of my life. However, it took a toll on my knees, and they ached for a while after I stopped running in my junior year. A more dramatic case would be my grandpa, who has led a very physical life and has always been in great shape, but now he's had both of his knees replaced, both of his shoulders are destroyed, and he'll be getting a hip replacement soon. I guess I'm just wondering if there's a trade-off to a lifetime of exercise — you stay in better shape and increase your lifespan, but consequently you end up with a handicapped body.
And with that said, I'll post my exercise "schedule." Here's the thing: I can't stand lifting weights, nor do I enjoy doing anything that requires "reps." It's probably been 6 years since I set foot in a gym. Because of this, the only way I've been able to stay in shape is by doing activities that are also exercises. So here's my current, very simple, list:
- Paddling (on a surfboard). I started out with an 8 ft. board; now I'm using my 5'10 fish. It is much harder to paddle so it's a better workout, and it has the added bonus of being my main surfboard so I'm in perfect condition to use it when the surf's up.
- Cycling. I'm fortunate to live close to the beach, and there's a nice bike path where I do a 16-mile cycle alongside the beach. It goes much farther than that, but 16 miles is still pretty tough for me when I'm riding with my dad.
- Running. I just started this up again, and I like doing it, but the knee pain came back quickly. I haven't ran for a week and the pain subsided, so I'll give it another go.
Some activities I'm interested in trying:
- Stand Up Paddle boarding (SUP)
- Getting an actual paddle board so I can go long distances
- Kayaking
- Planches (I tried the planche progression many years ago but I lost interest because it is slow going)
BlueScrote
Member
What is the recommended volume for LTEs as an assistance exercise? 3x10 or less reps (5?)
I've been hitting the gym lately, trying to get swole and gain some much needed muscle that I lost in my weight loss from 351 to 18?-19? (I haven't weighed myself in a while). I'm 6'2" for reference (well, technically 6'1 3/4" but I like to round up!)
To recap:
And here's what I'm at now. The first picture is June 16th, 2012 and the other pictures are today:
To recap:
And here's what I'm at now. The first picture is June 16th, 2012 and the other pictures are today:
Brolic Gaoler
formerly Alienshogun
Depending on where, yes, but you should mostly feel it in your hamstrings.
Welcome back Shogun. Looking forward to the updated photos.
I don't really think it matters. Squats aren't about your arms, so I can't imagine why one position would be better than the other outside of personal preference.
I don't really think it matters. Squats aren't about your arms, so I can't imagine why one position would be better than the other outside of personal preference.
Yeah, it's mostly in my lower back unfortunately. I have hardly anything in my hamstrings. I push up through my heels as best I can but ultimately I work my back into things. It also may be how I put the weight down as sometimes I kind of lean forward doing that.
Thanks.
You've got a lot here, but I'll try to answer it as best I can.
Yes physical activity does cause wear and tear on your body. However, laying in bed causes bed sore. Inactivity, along with a poor diet, leads to Type II diabetes and CAD. On the topic of strength training however, a study from some college in the UK (which I cannot find for the life of me, there's plenty of studies on the prevention of tons of specific diseases and age longevity) showed that the stronger you are, based on body fat (all things being equal), the less likely you were to die from anything.
Let me say that again:
The stronger you are, the less like illness and injury will kill you. If that's not an incredibly powerful statement about being active, then I don't know what is.
Being afraid of weights (not saying you are) is, and I don't mean to be mean, silly. Unless you have some sort of genetic brittle bone disease, being active in the gym isn't going to break you down any faster than life itself would, it's going to cause you to live longer, avoid illness, cause you to resist injury less, oh, and be able to cheat death.
However, the type of training that you are doing isn't that bad, so long as you're progressing and pushing yourself. Set goals, achieve them, and set new goals. Bike faster and further. Swim longer. Run further and faster. Train for an Ironman. (side note, it sounds silly but that's what one of my friends did. He was a 200lb body builder and decided that he wanted to do an Ironman. He's competed in around 20 races and 4 different Ironmans at this point, just because he wanted to push himself.)
Along the same lines as being opposed to training in the gym, biking can cause injuries to the hip, ankle, and knee joints (not to mention crashing, my friend has a nice set of shoulder work done from that), while swimming can lead to the obvious dangers of being in water.
Long story short, everything you do in life, from shots of tequila to laying in bed to long to sitting on your ass to squatting heavy, is gonna hurt you. There's a lot of stuff though that can help your longevity at the expense of some joint pain later on.
Brolic Gaoler
formerly Alienshogun
Thanks bud, but don't expect much. I don't think it looks that great, and that's not fishing for compliments or anything, I'm simply not impressed with my appearance after losing that much weight.
The thing you need to remember is that the deadlift is a hip hinge, while back is important it isn't the focus. Something may be off bud, give me a second, I'll find you some videos.
http://www.youtube.com/watch?v=Qp8Sx9dX9LM
http://www.youtube.com/watch?v=MX8jgCFXYTU
http://www.youtube.com/watch?v=Syt7A23YnpA
What bf% do you estimate yourself as?
Regarding diet, I'm sorry I can't remember if you were cutting the old fashioned way, IF, keto...? Did you try switching to another method, see if that worked better?
fredrancour
Member
The least physically active people I know are so restricted in their movement that it practically feels like they're handicapped now. If exercise guarantees me greater mobility throughout adulthood and middle age, then I'll take some breakdown at old age when everybody else is also not functional.
Brolic Gaoler
formerly Alienshogun
I just did a lower carb diet and kept my calories around 1900 +or - on work days. To be honest, I don't even want to guess my BF% I still think I'm around 20%, but I don't know. My wife seems to think I'm having some body image issues with may be true. I'm thinking of getting some digital calipers off of Amazon. I did lose plenty of weight and I went from 38 jeans to 34 jeans and XL shirts being pretty tight to L shirts fitting well and in the right light you can see where my abs are, but I was just expecting better. There's fat on the bottom of my pecs which kind of ruins my chest/shoulders which otherwise looks awesome and obviously I still have a bit of a belly.
You guys will get a better idea on Friday/Thursday when I post some pictures. They will be shirtless like I promised, even if that's a bit uncomfortable for me. But I'm doing it anyway.
Bottom line is I was simply fatter than I thought I was when I started.
Edit: Using the online photos of body fat percentages my wife seems to think I'm around 18% body fat, but I don't know.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Very nice, harSon. I'm more impressed by your forearm growth than anything. Beast mode.
TheDarkStark
Member
I know deadlifts are scary, but if you feel you have good form you should be doing at LEAST your bodyweight.
Deadlifts are actually extremely easy. My grip is about the only thing that holds me back from doing 2x my body weight on deadlifts. (recently broke my hand).
Don't push yourself too hard that you hurt yourself, but you should try adding 10 lbs every time you deadlift until you feel like your form is strarting to slack or until your grip gives out. If your form becomes bad, take off some weight. Form is key.
Deadlifts are actually extremely easy. My grip is about the only thing that holds me back from doing 2x my body weight on deadlifts. (recently broke my hand).
Don't push yourself too hard that you hurt yourself, but you should try adding 10 lbs every time you deadlift until you feel like your form is strarting to slack or until your grip gives out. If your form becomes bad, take off some weight. Form is key.
Everdred
Member
What do you guys think of the Paleo diet? I went back about 25 pages and saw very little talk about it. I've been researching it for about a week and a lot of it makes sense to me. Have any of you tried it? Thoughts on it?
There are so many corrupt people in the world with bad agendas, it's hard to know what's true and false.
There are so many corrupt people in the world with bad agendas, it's hard to know what's true and false.
Personal opinion, but I'm not a huge fan. There are good parts (sticking with meats, vegetables and healthy fats) but also some parts I disagree with (no legumes, no grains).
I eat simply like paleo, but I love beans and obviously grains are great carb sources.
Out of curiousity, what is your weight and height?
What, EZ curl bars are 15? Fuck..I thought 25 lol. Does that go for the short straight bars also?
edit: Goddamn Harson, good work!!
Sounds like something that poptart fitness guy would say.
I believe so, yes. The feel heavier in one hand because they are longer. Yes, the short bars are the same, as it's just a straightened out EZ curl bar.
For reference, see the shipping weight on a bar from Amazon or such. Generally, they're around 20 lbs. So, minus packaging crap, box, and claps you get ~15lbs.
Head of Vengarl
Banned
Awesome reply. I actually found it motivational, thanks.
ldcommando
Banned
Learned an important lesson today. Do not attempt a hiit session without some backup water.
Finished my weight lifting and went straight to the cardio area for some hiit on a treadmill. Had my most intense session ever just to find out that the entire gym was fucking dry. Had to leave the place in a hurry ( and almost dying) to go buy a water bottle somewhere else. Fuck everything.
The almost dying part aside, great workout today.
Finished my weight lifting and went straight to the cardio area for some hiit on a treadmill. Had my most intense session ever just to find out that the entire gym was fucking dry. Had to leave the place in a hurry ( and almost dying) to go buy a water bottle somewhere else. Fuck everything.
The almost dying part aside, great workout today.
Yeah, secure your water first. The gym last week had a "low water pressure" day and no water coming out of the sinks in the bathroom or the water fountains. That was on squat day when I drink the most.
I usually hydrate at home as much as I can before so I was able to ration my water bottle out.
Brolic Gaoler
formerly Alienshogun
Because it's only a 2 day split with 5-7 days of cardio.
Plenty of time for recovery between lifting days/main lifts.
It's a variation of the powerlifting for grey pubes template that wendler is doing now while building his shoulder back up. And I wanted to test it out for a while (with some minor tweaks). I'm liking it so far.
Edit: Here it is http://www.jimwendler.com/2012/07/training-update-2/
Wendler's Blog said:
One thing I've noticed (took me long enough) is that Wendler isn't focusing on being just "strong" anymore. He's focusing on being in fantastic "overall" shape and something I'm really beginning to agree with/embrace. That's something I need to keep in mind as I move forward, and keep my goals focused.
Pain/injury advice needed -- For at least a week now I've had a pain in, I guess, my left trap. It's sort of on the front the trap, between the clavicle and the top of the trap, and roughly halfway between my neck and my shoulder. Roughly. For a while I thought it was my deltoid but a couple days ago I realized it wasn't. It isn't really bothersome unless I'm doing specific lifts, namely bench press and OHP. Yesterday I did OHP and it hurt the most then, mostly on the way down during the lift. The past few workouts I've just pushed through it but I'm starting to think that may not be a good idea. Should I just take a week off of upper body lifts or something?
Etrian Oddity
Member
My jogging endurance is improving, so that's a great sign! Feels great being in a new neighborhood with new scenery to jog through.
Rice-Eater
Member
And here I go again. Earlier this year I posted in this thread about wanting to get back in shape. I'm 5'7 and weighed 165 when I started. After 3 weeks I dropped to 155. But then I suffered a bad ankle injury at work. I was out for 2 months and during that time, I let myself go. Even after recovering from it I've been eating junk food and haven't gone back to working out. Right now I'm 170 and I have to put a stop to it. I'm planning on getting a membership at a gym close to my house and working on getting lean again. I'm getting married next year and I'd like to hope that I could sport a lean and somewhat ripped body by then. I have plenty of time so no excuses. So for the 1000th time(it seems that way anyways), I'm attempting to get that ideal body I've always wanted.
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