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Fitness |OT5| Intermittent Farting, Wrist Curls and Hammer Strength Machine Spotters

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F

FallingEdge

Member
1

1871

Member
Petrie said:
Count me in the 10-12% range. I'm 173lbs or so now at 5'10 and guessing I'm at around 12-14% now, still need to drop a bit more to get my abs to show some, but anything beyond that isn't worth the losses at all.
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Never mind, I read that wrong, but still, 78 kilos for 1m78 and 13% body fat? You shouldn't be looking to show "some" abs, it would be out there already... Right?
 
D

Deleted member 47027

Unconfirmed Member
Someday I'll measure my looks in %ages instead of numbers :p
 
B

blackflag

Member
grumble said:
Can you drink milk? Drink milk if your protein and calories are both a bit low, it's convenient, cheap and nutritious. The mass gainer stuff isn't great, it's usually ground up starch mostly.

What you should do is ladder it up, by increasing calories a little each day. Worked for me!
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BCAA definitely won't help with that. You need calories not amino acids.

Edit: Quoted the wrong post.
 
H

Host Samurai

Member
I prefer myself to be 10% and under. Im only about 5'7-5'8 at about 152lbs around 10%BF don't really have the right build to look like a massive bodybuilder. A lean and toned body fit my frame much better. I tried this bulking thing before and just didn't like the way I felt and I looked weird and bloated. I've once cut to around 7% BF and looked amazing. My build is tailor made for a vascular lean build. I lost 7 lbs this month and .5% of body fat. When Im at 160-165lbs im usually at 11-12%

Also my muscles look much bigger when im in the 10% range.
 
B

blackflag

Member
SpaceBridge said:
Nope, Im not. Despite the protein shakes and mass gainers, im just not eating enough. I dont have a ravaging appetite, time or funds to be preplanning my meals and/or eating every four hours.
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Amino acids won't help with that/ That's all those things you linked to are.

Also, you don't need to eat every 4 hours. You just need to eat at a caloric surplus with preferable at least 1g protein per lb of lean mass or .8 per lb of total bodyweight.
 
F

FallingEdge

Member
Host Samurai said:
I prefer myself to be 10% and under. Im only about 5'7-5'8 at about 152lbs around 10%BF don't really have the right build to look like a massive bodybuilder. A lean and toned body fit my frame much better. I tried this bulking thing before and just didn't like the way I felt and I looked weird and bloated. I've once cut to around 7% BF and looked amazing. My build is tailor made for a vascular lean build. I lost 7 lbs this month and .5% of body fat. When Im at 160-165lbs im usually at 11-12%

Also my muscles look much bigger when im in the 10% range.
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Yeah there definitely is a "transition period" and I try to stay away from the mirrors lol. I look lumpy and deflated. hate hate hate.
 
S

sphinx

the piano man
Host Samurai said:
I prefer myself to be 10% and under. Im only about 5'7-5'8 at about 152lbs around 10%BF don't really have the right build to look like a massive bodybuilder. A lean and toned body fit my frame much better. I tried this bulking thing before and just didn't like the way I felt and I looked weird and bloated. I've once cut to around 7% BF and looked amazing. My build is tailor made for a vascular lean build. I lost 7 lbs this month and .5% of body fat. When Im at 160-165lbs im usually at 11-12%

Also my muscles look much bigger when im in the 10% range.
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this is pretty much me, word by word and the bolded, I think that's what is keeping me from being happy with my results, I look weird too.

I was 15% BF last time I checked that's not that bad but I am not sure I have the will power to do what it takes to go under 10%... we'll see..

besides, I like being big (or try to be ) :/ I don't want a vascular lean build :(
 
P

Petrie

Banned
1871 said:
Never mind, I read that wrong, but still, 78 kilos for 1m78 and 13% body fat? You shouldn't be looking to show "some" abs, it would be out there already... Right?
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You can see abs, but not the cuts between them, especially the lower ones. that's the main place my body stores fat though, especially from years of insulin injections in that region. learned later to vary injection sites more.
 
D

Deleted member 47027

Unconfirmed Member
peterb0y said:
Guys- how would heavy drinking on carb night affect my carb nite diet?
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Poorly - that's a critical time for it, too - the last thing you want is that window of time turning into retaining shit. I don't have specifics but from what I understood (and someone here will shed more light on it) it's pretty much the worst thing you could do on a carb nite.
 
C

CrankyJay

Banned
Back to the grind Monday. Excited. Gained 0 weight in 2 weeks just eating junk. Legs look bigger.

Piriformis pain in left hip/leg now shifted to my right. Wtf? Is that disc damage?

If from not lifting then its definitely from carrying my infant incorrectly or old shoes with no support (dress shoes and sneakers are both over 2 years old).

Just gonna push thru the pain. Looking forward to hitting 185 (196 now).
 
F

FallingEdge

Member
http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html

How to lose fat or prevent fat gain when drinking

Now that you understand the effect of alcohol on substrate metabolism, it's time for me to reveal how you can make alcohol work for fat loss. Alternatively, how you can drink on a regular basis without any fat gain. Without having to count calories and while drinking as much as you want.

Apply this method exactly as I have laid it out. If you've paid attention, you'll understand the rationale behind it. I've tested this on myself and on numerous clients. Rest assured that I'm not testing out some large-scale bizarre experiment here.

The rules are as follows:

* For this day, restrict your intake of dietary fat to 0.3 g/kg body weight (or as close to this figure as possible).

* Limit carbs to 1.5 g/kg body weight. Get all carbs from veggies and the tag-along carbs in some protein sources. You'll also want to limit carbohydrate-rich alcohol sources such as drinks made with fruit juices and beer. A 33 cl/12 fl oz of beer contains about 12 g carbs, while a regular Cosmopolitan is about 13 g.

* Good choices of alcohol include dry wines which are very low carb, clocking in at about 0.5-1 g per glass (4 fl oz/115ml). Sweet wines are much higher at 4-6 g per glass. Cognac, gin, rum, scotch, tequila, vodka and whiskey are all basically zero carbs. Dry wines and spirits is what you should be drinking, ideally. Take them straight or mixed with diet soda. (No need to be super-neurotic about this stuff. Drinks should be enjoyed after all. Just be aware that there are better and worse choices out there).

* Eat as much protein as you want. Yes, that's right. Ad libitum. Due to the limit on dietary fat, you need to get your protein from lean sources. Protein sources such as low fat cottage cheese, protein powder, chicken, turkey, tuna, pork and egg whites are good sources of protein this day.

* For effective fat loss, this should be limited to one evening per week. Apply the protocol and you will lose fat on a weekly basis as long as your diet is on point for the rest of the week.

Basically, the nutritional strategy I have outlined here is all about focusing on substrates that are least likely to cause net synthesis of fat during hypercaloric conditions. Alcohol and protein, your main macronutrients this day, are extremely poor precursors for de novo lipogenesis. Alcohol suppresses fat oxidation, but by depriving yourself of dietary fat during alcohol consumption, you won't be storing anything. Nor will protein cause any measurable de novo lipogenesis. High protein intake will also compensate for the weak effect of alcohol on satiety and make you less likely to blow your diet when you're drinking.

By the way, a nice bonus after a night of drinking is that it effectively rids you of water retention. You may experience the "whoosh"-effect, which I've talked about in my two-part series about water retention. That in itself can be motivating for folks who've been experiencing a plateau in their weight loss.

Apply this with good judgement and don't go out and do something stupid now. Remember, this a short-term strategy for those that want to be able to drink freely* without significantly impacting fat loss progress or causing unwanted fat gain. It's not something I encourage people to do on a daily basis, but it's one of the strategies that I apply for maintaining low body fat for myself and my clients.

* Now of course...you can always drink in moderation and make sure to not go over your calorie budget for the day. But what fun is there in that? I'd rather cheat the system with the kind metabolic mischief I've layed out above.
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C

Cooter

Lacks the power of instantaneous movement
I think everyone has different goals when it comes to bf%. For me I'd say strength is my number one priority. Breaks down like 75% strength and 25% aesthetics in my case.
 
D

Deleted member 17706

Unconfirmed Member
peterb0y said:
Guys- how would heavy drinking on carb night affect my carb nite diet?
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Everything I've seen says it's best to be avoided and will screw up the effects of your carb nite. I've seen anything from recommendations of absolutely zero alcohol to more lenient recommendations of no more than two beers or glasses of wine.
 
P

PKrockin

Member
Man. I know squatz are the king of exercises but having to go up and down the stairs repeatedly the next day at work... hang in there my poor little hamstrings
 
H

Host Samurai

Member
I use to party hard and go nuts from Thursday-Sunday getting trashed. Drinking only Kettle/Goose on the rocks. Could never get past 12% bf despite a good diet. Good to know that little bit of info about drinking.
 
P

PBY

Banned
Host Samurai said:
I use to party hard and go nuts from Thursday-Sunday getting trashed. Drinking only Kettle/Goose on the rocks. Could never get past 12% bf despite a good diet. Good to know that little bit of info about drinking.
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But you'd be giving up so much...

Anyways- I guess I'll abstain from alc Tom. Outside of no drinking- after 5 can I basically eat anything? Thinking about going to town on bread and pizza
 
F

FallingEdge

Member
aw yiss.

shorts came in and they feel great

modded_zps370d21c0.png
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deadlifts tomorrowwwwwwww
 
D

dejay

Banned
Speaking of groins, I stupidly did squats yesterday after pulling something in my groin mid-week. It felt a little worse last night but feels pretty good today.

No doubt this success in the face of common sense will instill even more stupidity in me.
 
M

Mully

Member
dejay said:
Speaking of groins, I stupidly did squats yesterday after pulling something in my groin mid-week. It felt a little worse last night but feels pretty good today.

No doubt this success in the face of common sense will instill even more stupidity in me.
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You should start kipping on pullups as well.
 
C

Cooter

Lacks the power of instantaneous movement
We might have butt ugly faces but god damn our bodies are sculpted to perfection! FitGAF represent!
 
B

Brolic Gaoler

formerly Alienshogun
blackflag said:
Damnit I hate buying shit that doesn't have prime shipping. I'm impatient. These are dope though. They sized right? If so ill grab these large
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I bought mine size L like I do all shorts. They fit perfect. I wear anywhere between size 34 and 36. L is size 36. I think FE also got L.
 
I

IceCold

Member
There's this girl at my gym, she's short, like max 5 feet tall, and the things she does with her body...hnnnggg. Her flexibility is honestly insane and some of the shit she does I've never seen anyone do at the gym. Then one day I saw her wear a Cirque du Soleil shirt. It all makes sense now.

I need to hook up with a gymnast.
 
I

_Isaac

Member
So weird day at the gym today.

First, some lady interrupted me to correct my squat form again. This is the third time this has happened since I've started going to the gym. It's always the same thing too. Leaning too forward. It's frustrating because I'm either STILL not doing it right or for some reason I keep attracting these people. I was trying to do low bar squat, by the way.

Later on, what I assume was the fire alarm went off while I was in the shower. I just kept imagining the gym partially burning down and me being trapped naked in the locker room.
 
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