Support NeoGAF

[Mecha_Infantry]

Alright, here it is gents.

218 today, down from 246 in January 28 lbs total. Most of that since May.

Here are then January shirtless pics.

Here are the now pictures.

Quads are 26 inches

Waist is 34 inches

Calves and biceps are 16 inches (had wife measure all.)

Not exactly where I wanted to be, but it's at least an improvement.

I'm still pulling 500+, benching upper 300s (370+), squatting around 400ish (really took a hit) and still military pressing 230.

And one last pic with me with a god damned shirt on.

Dat dropped weight

Looking good. What you been doing for cardio, I know you're on a reduced carb diet as much, but only now have i got the cardio levels to do HIIT on the stair climber

 

[TheCrow]

125? Just how low are you trying to go here?

I'm 5'5 on a good day so I probably should've mentioned that earlier. 4 years ago I was 120 and carried it well. My goal is to at least hit 120 again and maybe go a little lower but it depends on how I feel during my workouts.

 

[Brolic Gaoler]

Alien, holy shit dude. Congratulations on your progress. You're looking great...what does the wife think?

Thanks man, she likes it. I guess she sees more of a difference than I do. She seems to think I should go shirtless at the beach, but I'm still hesitant.

Wow we could've been body twins.

Before I started losing weight and subsequently cutting :

I weighed about 250 lbs, like you.
My bench was 320 lbs and military press 220 lbs.

Now I'm down to 145 lbs after two years but my bench has gone down to barely above 200 lbs and I can't even do military press due to my messed up right shoulder. Feels good/bad man :/

I really need to dig out my before pic, there's this one shirtless pic I took that has me looking pretty much exactly like your 1st pic. It's on a discarded HDD that I need to find zzzz

Why did you go so low?

mirin that pelt

Thanks, I had to start trimming it though, shit was going crazy.

Maaaaaaaaaaaaaaaaaaanmooooooooooooooooode!

Looking great dood. With regards to the biceps, is that flexing or just cold?

As for my training, I'm in a weird state. I started up with 5/3/1 and BBB but I just don't feel like going down that route. Maybe drop BBB? Maybe just drop 5/3/1 and go back to RPT? I'm in a lull right now, which kinda sucks.

Thanks man, all the quad/bicep/calf measurements are flexed. I won't flex in pictures, but I did for those.

I don't know what RPT is, but it can't hurt to drop BBB and do some other assistance templates

Oh no, the bacon argument and the evils of animal fat.

Also, Shogun reminds of me a bouncer at a biker bar.



Did it for a year or so. Buy the book about PSMF about Lyle McDonald titled "The Rapid Fat Loss Diet." Follow his instructions to the letter. Since you're leaner, you'll only be able to do it for 12 day cycles.

Thanks, I think. lol

As for the bacon.

Seriously, I've been seeing some questionable posts by a few newer posters here, but I haven't felt the need to address them yet. I'll do that if it becomes "serious" since everyone is entitled to their opinions.

Dat dropped weight

Looking good. What you been doing for cardio, I know you're on a reduced carb diet as much, but only now have i got the cardio levels to do HIIT on the stair climber

Thanks!

Stationary bike and running. Mostly the bike and it was steady state cardio.

I was 25/50/25 macros (carb/protein/fat)

Now I'm on 40/40/20. and back to maintenance.

 

[Smokey]

Fitness-age..I think I will be joining your ranks. I've always been active and have played bball since I was around 3 years old. Welp now that I am working I don't get nearly enough time to play as I used to and an experience the other day was the final straw.

Joined Lifetime Fitness yesterday and about to make some big changes. I'd like to start out with my diet. It's horrible and I know it. I am clueless in this area as to how much I should be eating a day, what I should be eating each day (re: not fast food), and how often. Anybody care to offer any starter points here? Off to read the OP now maybe it will all be explained there..

I'm 5'5 on a good day so I probably should've mentioned that earlier. 4 years ago I was 120 and carried it well. My goal is to at least hit 120 again and maybe go a little lower but it depends on how I feel during my workouts.

Hey there my Maddenbro
Care to offer some pointers from what I said?

 

[CrankyJay]

I was 25/50/25 macros (carb/protein/fat)

Now I'm on 40/40/20. and back to maintenance.

Yeah...that'll do it.

It works...just gotta stick with it. 5-10 more pounds for me and I'll switch back to 40/40/20 as well.

I missed my morning fasted cardio session for a dr. appt so I made it up last night and my energy was through the roof so I was pushing myself, but afterwards I was having some body image issues. I've made such great progress but I still feel so fat in the torso. =(

I'm of the opinion it would take dropping below 180 to be satisfied but I'm not willing to drop more than that at 6'2". Feels bad man.

 

[bro1]

AlienS, are you still doing 5.3.1 with HIIT?

I've found that HIIT is great for fat loss but it really tough on the shins. Have you had any trouble with that? I may switch up my 5K tomorrow and try some HIIT as long as my new shoes come in today.

 

[FallingEdge]

I don't know what RPT is, but it can't hurt to drop BBB and do some other assistance templates

RPT = Reverse Pyramid Training

http://rippedbody.jp/reverse-pyramid-training/

 

[Brolic Gaoler]

AlienS, are you still doing 5.3.1 with HIIT?

I've found that HIIT is great for fat loss but it really tough on the shins. Have you had any trouble with that? I may switch up my 5K tomorrow and try some HIIT as long as my new shoes come in today.

I stopped HIIT a long time ago. I'm doing steady state cardio. It's easier on my body and I've always had better results with it. Sometimes I will do sprints though. And yes, I'm still 5/3/1

RPT = Reverse Pyramid Training

http://rippedbody.jp/reverse-pyramid-training/

Ah, I've seen that before.

Personally I would stick with 5/3/1 but you've had good success with RPT. Ultimately it's up to you. You could also mix it up a bit and try something completely different!

 

[harSon]

AlienS, are you still doing 5.3.1 with HIIT?

I've found that HIIT is great for fat loss but it really tough on the shins. Have you had any trouble with that? I may switch up my 5K tomorrow and try some HIIT as long as my new shoes come in today.

Yeah, I want to add HIIT into my weekly routine but I really need to purchase a proper pair of training/running shoes before I do. I can get away with it when jogging at a decent speed on a treadmill, but sprints would probably fuck my feet/ankles/shins/knees up in what I'm wearing now.

 

[TheCrow]

Fitness-age..I think I will be joining your ranks. I've always been active and have played bball since I was around 3 years old. Welp now that I am working I don't get nearly enough time to play as I used to and an experience the other day was the final straw.

Joined Lifetime Fitness yesterday and about to make some big changes. I'd like to start out with my diet. It's horrible and I know it. I am clueless in this area as to how much I should be eating a day, what I should be eating each day (re: not fast food), and how often. Anybody care to offer any starter points here?



Hey there my Maddenbro
Care to offer some pointers from what I said?

Oh shit, don't go posting my pics in maddengaf.

I'd say read the OP as it has a lot of great information on figuring out your calorie intake and where your calories should come from. Meal frequency doesn't matter, I'm doing intermittent fasting so I just eat everything in a 6 hour window or so. As long as you get your calories in for the day it doesn't matter if you eat 6 small meals or everything at once. I'll try to help as much as I can but there are a lot more people here who are more knowledgeable.

 

[rando14]

We got it hard mode if we wanna get aesthetic :/

Genetically speaking my shoulders and biceps aesthetic-wise are pretty poor. My biceps are really solid, they're just harder to see due to lack of separation.

However I have great genetics for chest, legs, and traps, so it all works out in the end.

 

[CrankyJay]

Anyone see this? Horrible.

Doc's said he should be fine but he has some understandable neck/back pain.

 

[Petrie]

Oh, not this shit again.

I guess the results from these bars are artificial too.

It's food. It's protein. It's carbs.

And as I said before, the discussion previously was about overall health, not just weight lifting/muscle building results.

Don't mistake one for the other.

Fitness thread. Not weight training thread.

 

[Brolic Gaoler]

Anyone see this? Horrible.

Doc's said he should be fine but he has some understandable neck/back pain.

Yeah, I saw that. He got very, very lucky.

 

[CrankyJay]

And as I said before, the discussion previously was about overall health, not just weight lifting/muscle building results.

Don't mistake one for the other.

There's nothing quantifiable about eating the occasional candy bar and one's overall health versus another's than just feeling good about what you're eating. That's just some elitist bullshit.

 

[Petrie]

There's nothing quantifiable about eating the occasional candy bar and one's overall health versus another's than just feeling good about what you're eating. That's just some elitist bullshit.

I'm aware, however the poster in question was eating what amounts to a candy bar every single day, which will have a quantifiable effect on one's overall health.

The discussion was not "occasional". It was daily/every other day candy/protein bars.

Please stop taking things out of context to try and make a point, it makes you look silly.

 

[CrankyJay]

I'm aware, however the poster in question was eating what amounts to a candy bar every single day, which will have a quantifiable effect on one's overall health.

The discussion was not "occasional". It was daily/every other day candy/protein bars.

Please stop taking things out of context to try and make a point, it makes you look silly.

So do posts like this...this thread is supposed to be helpful, not condescending.

 

[Violater]

Getting pretty fedup with my gym, no squat racks so forced to use the smith machine. They wont even allow people to use the benchpress bars to do deadlifts.
Also tried to do some HIIT last week and my legs burned so much from the squats a day before I nearly died.
I feel as if my legs are always sore...

 

[Petrie]

So do posts like this...this thread is supposed to be helpful, not condescending.

Yet you accuse me of being elitist without having any of the facts of the situation correct. I was being helpful, and you are trying to spread misinformation, which won't help anyone.

 

[bro1]

I stopped HIIT a long time ago. I'm doing steady state cardio. It's easier on my body and I've always had better results with it. Sometimes I will do sprints though. And yes, I'm still 5/3/1



Ah, I've seen that before.

Personally I would stick with 5/3/1 but you've had good success with RPT. Ultimately it's up to you. You could also mix it up a bit and try something completely different!

After the 4 weeks of 5/3/1, do you raise your 1RM by 10lbs and then recalculate?

Also, since my bench is relatively weak at a 1RM of 265, I found the first week to be really easy. Is this normal?

 

[deadbeef]

I'm aware, however the poster in question was eating what amounts to a candy bar every single day, which will have a quantifiable effect on one's overall health.

The discussion was not "occasional". It was daily/every other day candy/protein bars.

But salted/cured bacon every day is fine?

 

[CrankyJay]

Yet you accuse me of being elitist without having any of the facts of the situation correct. I was being helpful, and you are trying to spread misinformation, which won't help anyone.

What misinformation? It's not unhealthy if it fits into your macros and you burn it off. Eating too much of anything is unhealthy. Just like bacon is fine unless you eat more than you should...but here we have people vilifying protein bars and defending bacon. LOL.

But salted/cured bacon every day is fine?

Awwww sheeeeeeeeeeit you beat me to it.

 

[Smokey]

dat overwhelming OP

:/

 

[Petrie]

What misinformation? It's not unhealthy if it fits into your macros and you burn it off. Eating too much of anything is unhealthy. Just like bacon is fine unless you eat more than you should...but here we have people vilifying protein bars and defending bacon. LOL.




Awwww sheeeeeeeeeeit you beat me to it.

At no point did I say bacon was fine every single day. I said bacon is not in and of itself a bad thing, and that daily protein/candy bars are unhealthy.

These are 2 different discussions though. The bacon question was him asking if bacon is going to hurt his cut. It is not.

The protein bar was a poster asking about healtiness. This is a very different question. Again, you are picking and choosing which info to address, and need to take the entire thing.

Bacon on a cut = fine

Protein bars daily = unhealthy


That is all that was stated.



And just because you "burn something off" doesn't suddenly make it not unhealthy. Foods have more effect than just calories/macros when it comes to health.

 

[CrankyJay]

At no point did I say bacon was fine every single day. I said bacon is not in and of itself a bad thing, and that daily protein/candy bars are unhealthy.

These are 2 different discussions though. The bacon question was him asking if bacon is going to hurt his cut. It is not.

The protein bar was a posted asking about healtiness. This is a very different question. Again, you are picking and choosing which info to address, and need to take the entire thing.

Bacon on a cut = fine

Protein bars daily = unhealthy


That is all that was stated.

Protein bars are fine. There is no "unhealthy" in food. Unhealthy is in the amount you eat. It has sugars. So what? You come in at or below your goal for sugars that day, you're fine. You go over, now it's unhealthy.

You're not even stating why you think it's unhealthy so far other than saying they're made from "crap"...are you trying to talk about insulin spikes? Be more clear.

Here's the ingredients for a Builder's bar:

Ingredients: Soy Protein Isolate, Beet Juice Concentrate, Organic Brown Rice Syrup, Organic Evaporated Cane Juice, Palm Kernel Oil, Organic Rolled Oats, Unsweetened Chocolate, Cocoa, Organic Soy Protein Concentrate, Vegetable Glycerin, Natural Flavors, Organic Dry Roasted Almonds, Rice Starch, Cocoa Butter, Inulin (Chicory Extract), Organic Milled Flaxseed, Organic Oat Fiber, Organic Sunflower Oil, Soy Lecithin, Salt.

Here's the ingredients for a snickers: MILK CHOCOLATE (SUGAR, COCOA BUTTER, CHOCOLATE, SKIM MILK, LACTOSE, MILKFAT, SOY LECITHIN,ARTIFICIAL FLAVOR), PEANUTS, CORN SYRUP, SUGAR, MILKFAT, SKIM MILK, PARTIALLY HYDROGENATED SOYBEAN OIL, LACTOSE, SALT, EGG WHITES,CHOCOLATE, ARTIFICIAL FLAVOR.

 

[Petrie]

Protein bars are fine. There is no "unhealthy" in food. Unhealthy is in the amount you eat. It has sugars. So what? You come in at or below your goal for sugars that day, you're fine. You go over, now it's unhealthy.

You're not even stating why you think it's unhealthy so far other than saying they're made from "crap"...are you trying to talk about insulin spikes? Be more clear.

They are not "healthy" because they either have too much sugar, or a bunch of artificial sweetners. Nutritionally they aren't that different from a snickers bar with protein injected.

Once again you are talking about "goals" for the day as someone looking at it from a weight training perspective. The posted previously was asking about the overall healthiness of a diet, and the protein bars stuck out as a problem area that could easily be improved.

If you're grabbing a Clif bar every day, you might as well grab a Snickers.

And I'm done. You can't see beyond your "workout" results and understand that there's more to health than that.

 

[Brolic Gaoler]

After the 4 weeks of 5/3/1, do you raise your 1RM by 10lbs and then recalculate?

Also, since my bench is relatively weak at a 1RM of 265, I found the first week to be really easy. Is this normal?

Yeah, it's going to start off relatively easy. Just remember the last working set you're going for that 5/3/1+ more reps.

At the end of each cycle you add at most 5lbs for upper body and 10lbs for lower body for your TRAINING max, not your 1rm. No recalculation needed since you're simply adding to your training max, simply figure out your weight needs based on that. Cycles can be any number of weeks depending on template. For instance my cycles last 6 weeks because I only lift twice a week. The only time you would recalculate a 1rm again (or drastically change your training max) is when you stall or change goals.

 

[CrankyJay]

They are not "healthy" because they either have too much sugar, or a bunch of artificial sweetners. Nutritionally they aren't that different from a snickers bar with protein injected.

Once again you are talking about "goals" for the day as someone looking at it from a weight training perspective. The posted previously was asking about the overall healthiness of a diet, and the protein bars stuck out as a problem area that could easily be improved.

If you're grabbing a Clif bar every day, you might as well grab a Snickers.

Why? A CLIF has 12g more protein and 8g less sugar.

Just give me a reason why it's unhealthy...because of sugar?

Better stop eating blueberries then, right? A half cup is 14g.

 

[I'm an expert]

What about a Protein bar wrapped in bacon? That's the secret to health, right?? Guys??

 

[Brolic Gaoler]

I don't mind this carbohydrate conversation because I'm back on the carbs. Mmmm Carbs.

Edit: I still miss beefaroni though.

 

[CrankyJay]

I don't mind this carbohydrate conversation because I'm back on the carbs. Mmmm Carbs.

Edit: I still miss beefaroni though.

I bet you could make your own kickass version if you wanted to.

 

[themadhatter444]

Ugh. I spent five days in Boston and sat next to someone with a bad cough so I'm naturally feeling like shit now. I haven't worked out in almost 10 days and I'm feeling terrible. Every time I walk by my kettlebells or battle ropes I can't help but frown. Just sharing my frustration.

 

[Brolic Gaoler]

I bet you could make your own kickass version if you wanted to.

Challenge accepted, after I get back from vacation!

 

[Corky]

Why did you go so low?

.

University, lack of motivation, depression you name it... I'm a short guy so even though I'm only 145 lbs I still have 15,5 inch arms. I figured I could just as well "begin from scratch" and hit 6-7 % bf. Then I start a new and see how it goes from there.

 

[Cudder]

Just pulled 245x5 on Deadlifts. Only started doing them a few weeks ago. That's good, right?

 

[Brolic Gaoler]

University, lack of motivation, depression you name it... I'm a short guy so even though I'm only 145 lbs I still have 15,5 inch arms. I figured I could just as well "begin from scratch" and hit 6-7 % bf. Then I start a new and see how it goes from there.

I'm short too. 5'8"

Jesus, 7% body fat then build up? I would die.

Just pulled 245x5 on Deadlifts. Only started doing them a few weeks ago. That's good, right?

What's your bodyweight?

Any improvement is good though.

 

[Cudder]

What's your bodyweight?

Any improvement is good though.

208lbs

 

[Brolic Gaoler]

208lbs

Yep, that's really good then. Wait until you're pulling 2x body weight!

 

[themadhatter444]

Why? A CLIF has 12g more protein and 8g less sugar.

Just give me a reason why it's unhealthy...because of sugar?

Better stop eating blueberries then, right? A half cup is 14g.

I'm trying to follow this discussion, but it's hard to stay on track with all of the jabbing.

Clif bars have ~44g of carbs. That's an extremely concentrated bulk of crabs in a tiny bar. I'm not a fan of the "a macro is a macro" or "a calorie is a calorie" concept, but sometime's that's dead accurate. When you're watching what you eat and trying to do some body composition work, it doesn't make much sense to eat 44g of carbs in a tiny bar. There are MUCH better options out there.

About once a week, I'll succumb to a 20g whey bar that's made of nothing but almonds, honey (~12g carbs, I think), and some whey. They're delicious and effective, but you're still better off getting your protein from whole food sources like tuna fish or beef.

Blueberries might be high in sugar, but they're POWERFUL in antioxidants and vitamins. I'll take the slight spike in insulin for some of the most effective long-term health benefits any day.

 

[Corky]

I'm short too. 5'8"

Jesus, 7% body fat then build up? I would die.


.

5'7" here. Yeah the only thing pushing me right now is not looking at the finishing line, only 1-2 lbs left, but rather looking back at over the 110 lbs I've lost and feeling like I can't turn around just yet....

 

[Cudder]

Yep, that's really good then. Wait until you're pulling 2x body weight!

Cool. That was my final set too, probably could have done more if I started at that weight.

 

[Brolic Gaoler]

Cool. That was my final set too, probably could have done more if I started at that weight.

Deadlifts are that one exercise that makes you feel like an animal when you progress. Before you know it you will be pulling 4+plates and you're gonna have an audience.

5'7" here. Yeah the only thing pushing me right now is not looking at the finishing line, only 1-2 lbs left, but rather looking back at over the 110 lbs I've lost and feeling like I can't turn around just yet....

Stay motivated bud.

 

[CrankyJay]

I'm trying to follow this discussion, but it's hard to stay on track with all of the jabbing.

Clif bars have ~44g of carbs. That's an extremely concentrated bulk of crabs in a tiny bar. I'm not a fan of the "a macro is a macro" or "a calorie is a calorie" concept, but sometime's that's dead accurate. When you're watching what you eat and trying to do some body composition work, it doesn't make much sense to eat 44g of carbs in a tiny bar. There are MUCH better options out there.

About once a week, I'll succumb to a 20g whey bar that's made of nothing but almonds, honey (~12g carbs, I think), and some whey. They're delicious and effective, but you're still better off getting your protein from whole food sources like tuna fish or beef.

Blueberries might be high in sugar, but they're POWERFUL in antioxidants and vitamins. I'll take the slight spike in insulin for some of the most effective long-term health benefits any day.

CLIF Builder bars all have 30-31g carbs. Not sure if you're looking at the regular ones?

The trade off of the sugar/carbs is convenience, but I wouldn't say they're unhealthy. If you're eating them 3 times a day maybe.

I eat one every morning 30 minutes before an hour long lifting session where I max out my weights so I appreciate the sugars/carbs/protein, plus it keeps me full.

Blueberries are part of my afternoon snack...I eat both protein bars and blueberries in the same day. I'm not sure why we're being forced to choose.

 

[blackflag]

There are better protein bars that are good for you, well at least 1.

Quest bar
the chocolate is 170 cal
20g whey protein
22g carbs
(18g fiber, 1g sugar)
9g fat

 

[andycapps]

Just pulled 245x5 on Deadlifts. Only started doing them a few weeks ago. That's good, right?

That seems really good. I weigh 207, started last week. My 1RM so far is 185. I'll see where I am in a few weeks, but I doubt it'll be quite that high.

 

[themadhatter444]

CLIF Builder bars all have 30-31g carbs. Not sure if you're looking at the regular ones?

The trade off of the sugar/carbs is convenience, but I wouldn't say they're unhealthy. If you're eating them 3 times a day maybe.

I eat one every morning 30 minutes before an hour long lifting session where I max out my weights so I appreciate the sugars/carbs/protein, plus it keeps me full.

Blueberries are part of my afternoon snack...I eat both protein bars and blueberries in the same day. I'm not sure why we're being forced to choose.

I definitely wouldn't eat one every day, but if you're supplementing the trade-off with effective work in the gym, you're probably fine. Whatever works for you. But a Builder's Bar is just a glorified candy bar with some protein. It's the same reason people ditch Muscle Milk for 100% whey. Not all protein (bars included) are created equal. But hey man. Do what works for you. You don't wanna be the guy that refuses to eat a cookie because it'll "ruin a week of progress". Fuck that. Cookie it up.

 

[ToxicAdam]

I'm 38 and have never done a deadlift in my life. I need to change that.

 

[Brolic Gaoler]

I'm 38 and have never done a deadlift in my life. I need to change that.

It instantly give you chest hair and the sex drive of a 16 year old. Also, women immediately find you attractive.

 

[CrankyJay]

I definitely wouldn't eat one every day, but if you're supplementing the trade-off with effective work in the gym, you're probably fine. Whatever works for you. But a Builder's Bar is just a glorified candy bar with some protein. It's the same reason people ditch Muscle Milk for 100% whey. Not all protein (bars included) are created equal. But hey man. Do what works for you. You don't wanna be the guy that refuses to eat a cookie because it'll "ruin a week of progress". Fuck that. Cookie it up.

24 pounds lost and maintaining my lifts and even adding weight in other lifts leads me to believe I'm not damaging myself.

 

[Cudder]

That seems really good. I weigh 207, started last week. My 1RM so far is 185. I'll see where I am in a few weeks, but I doubt it'll be quite that high.

You do the ones where you keep your legs straight and only bend your hips down? Or the ones where you bend your knees and drive with your legs?