Jesus, Fuck.
This guy skipped leg day so much he doesn't even know what a leg is.
Hm. That dude looks like he has a legit medical condition or something.
Jesus, Fuck.
This guy skipped leg day so much he doesn't even know what a leg is.
It applies to everyone. It's a capacity, not something you either have or you don't. It's how lifters who compete in a certain weight class, people who are already in the upper echelon of strength, can keep getting stronger. But yes, the initial gains are strongest for an untrained person executing a movement for the first time. There's a somewhat joke-y saying that for a completely detrained person, running on a treadmill will improve their bench press.Oh wow. That's an interesting psychological phenomenon.
Does that apply to people who weight lifted in the past? I've been doing it for years. I only stopped due to financial struggles. I'm no stranger to diet and exercise.
Your job comes first. Lose the fat. If that means slower SS, that's fine. Also a common trick for the tape test is to do nods with a neck harness and to shrug your chin into your clavicles when tested, gets you another inch on the tape. Of course I guess you'd already know this.
So who here does HST workout? I've started it about 3 months ago, first bulking up to get a bit of muscle and now cutting down. At the end of the bulk I was 213, then last I checked I was at 207 in about 2 weeks. The good thing is that I feel like I'm actually getting stronger but my belly fat is going down considerably. Maybe it's the newbie gains but I'll continue to try it out so long as it works.
For several years I've made a resolution at New Years to "get in-shape", and every year I never stick to it. This was the first year in many that I didn't bother. But a month or so ago, I realized something. I'm starting to get chubby. And if my family genes are any indication, I'm clearly doing something wrong. Both my father and mother have always been super skinny.
I mean it's no mystery *what* I'm doing, it was just a matter of realizing it and taking steps to turn things around. Since I was little, I've been a soda drinker. The past few years it's reached all-time highs, averaging anywhere from 40-64 ounces of Pepsi or Coca-Cola a day. Meanwhile I work a 9-5 desk job (as a software engineer) and don't exercise outside of playing ice hockey for an hour or two once a week.
When I was 17, I was 6'1" and around 135 lbs soaking wet. Had a bit of baby fat around my waist, pretty much the only "fat" on my body. After a few years of working a desk job (around 21), I was up to 165 lbs. The baby fat had grown, indiscriminately hiding my abs. For a year or so, I started going to the gym religiously and lifting weights. By the time I stopped going, I had beefed up to around 185 lbs. Still had the love handles though.
Now I find myself turning 33 in a month and up to 190 lbs; even cracked 205 late last year. I haven't been lifting weights for 9 or 10 years, so most if not all of my muscle mass and definition has diminished. Unshapely would be the best way to describe my state. Something needs to change.
A month ago, I set out on a quest... Sign up for a gym membership. Get with a trainer to have a routine laid out for me. Try to get to the gym at least 3 times a week. Start watching what I eat more in terms of saturated fats and cholesterol, but also calories to an extent.
The routine the trainer gave me consists of:
- Lunges, 3 sets (warm-up)
- Planks, 4 sets, holding for 30 secs each
- Thrusters, 5 sets of 5 (25/25/30/30/30)
- Jump Lunges, 3 sets of 10
- Push-Ups on a Bosu Ball, 4 sets of 10
- Lat-Pulldown and Incline Bench Press super-set, 3 sets of 8-10 reps of both (70/85/100, 30)
- Front dumbell lifts w/ a kettle ball, 4 sets of 8 (20 lb)
- Bosu Ball step-overs, 4 sets of 15 secs intervals
- Leg raises, 3 sets of 10
Yesterday was a month to the day that I started this quest. The first time I weighed myself since doing so. While I don't really notice any dramatic difference looking in the mirror, the scale told a different story....
5/12/2013 - 190 lbs
6/12/2013 - 182 lbs
And it should be worth noting, it's been almost a week and a half since I stopped drinking sugary soda! It's my hope that this will help make the results more dramatic when I weigh in next month.
Here's hoping that my progress continues and that someday, hopefully in a few months, I'll see my abs for the first time in my life!
I'm not much of a self picture guy, but maybe later I'll snap one of where I'm at now and start taking one every month. It certainly might help motivate me to see the results that I'm not going to notice seeing myself daily.
Bunch of deadlift cues for anyone interested.
http://dynamicduotraining.com/wordpress/16-experts-weigh-in-on-deadlifting-cues/
I like this one a lot -
http://www.epicureanbb.com/post/30308097703/mexican-meatza
Easy to make, tastes great.
What about this one?
http://thepeoplesfitness.com/the-meatzza/
Might be too low in fat depending on what you are looking for.
You mean like a low carb pizza?
Not sure if this is what you want but it was crucial when I was on keto back in the day.
http://sinorslim.com/meats/bacon-and-bison-low-carb-pizza-recipe/
It's for Keto though so tons of fat.
It's a great idea but a zero carb pizza just sounds weird heh.
How does it taste?
It's a great idea but a zero carb pizza just sounds weird heh.
How does it taste?
Skipping the gym today, woke up this morning and it was obvious I just wouldn't have it, so will just do some pullups and pushups tonight.
Skipping the gym today, woke up this morning and it was obvious I just wouldn't have it, so will just do some pullups and pushups tonight.
Bunch of deadlift cues for anyone interested.
http://dynamicduotraining.com/wordpress/16-experts-weigh-in-on-deadlifting-cues/
As a native New Yorker, I can't even imagine a slice without carbs, probably tastes like hatred.
So the carbnite for a 3 weeks did nothing. This was with working out. Odd ass shit
However, this week I did not monitor carbs or workout and ate closer to 2,500 calories as opposed to 2,000-1,500 and my weight went down. I'm assuming I am burning a lot more calories than i expected to be.
I have me endocrin appointment in 2 weeks so I will know more then.
Seems as if my metabolism may be burning a lot more than I expected. I need to see the numbers though. I'm just ready to find out what the fuck is going on.
This is the first time in a long time I stopped working out and ate this much. My net was a lot higher than it has probably been in like a year. Blam weight loss. eff me. My body confuses the hell out of me.
Yeah I'm just ready to get some insight. I think knowing some more will be the key to getting where I want to be.Nothing like that metabolism waking back up!
Keep us posted on the endo stuff.
As a native New Yorker, I can't even imagine a slice without carbs, probably tastes like hatred.
Great find.
What I've noticed is I have a harder time keeping the same form when wearing a belt. Could the thickness of my belt be doing this?
This here is the best zero carb pizza I've done/eaten:
http://monkeyfood.net/category/pitsaa/ (it's in finnish sorry)
For one baking tray (or whatever it's called) you need:
- 5 eggs
- salt
First set the oven to 200 degrees celsius. Separate the egg whites from the yolk. Whip the egg whites like you were doing meringue. It needs to be pretty stiff. Then break up the yolk and gently mix them with the whipped egg whites. Add a little bit of salt. Spread the mixture evenly on the tray and bake in the over for about 10-15 minutes. Take it out. Add the toppings of your choice. Put it back in the oven for about 15-20 minutes.
Super easy to make and the best thing is that the eggs don't even taste like eggs here. Try it out. Also the crust being pure protein and fat makes it kind of awesome.
This here is the best zero carb pizza I've done/eaten:
http://monkeyfood.net/category/pitsaa/ (it's in finnish sorry)
For one baking tray (or whatever it's called) you need:
- 5 eggs
- salt
First set the oven to 200 degrees celsius. Separate the egg whites from the yolk. Whip the egg whites like you were doing meringue. It needs to be pretty stiff. Then break up the yolk and gently mix them with the whipped egg whites. Add a little bit of salt. Spread the mixture evenly on the tray and bake in the over for about 10-15 minutes. Take it out. Add the toppings of your choice. Put it back in the oven for about 15-20 minutes.
Super easy to make and the best thing is that the eggs don't even taste like eggs here. Try it out. Also the crust being pure protein and fat makes it kind of awesome.
Interesting stuff. I'm still debating if I want to do a 10-14 day PSMF. Could definitely look to lose another 5 lbs in that time period. Also curious to see how much of the weight you will gain back from carbs/water. Glad to see that you haven't lost any strength as that would be my biggest concern. I did PSMF for 2 weeks last year but got sloppy with it. If I do it again, stay strict for sure.
Cliff's from the book: If you're at around 15% BF or under do it for 10-11 days with a 2 day carb refeed at the end. If you're between 16-25% you wanna go at 2-6 weeks, but you can have one "free" dinner (don't go nuts, just keep it healthy without obsessing over the macros) and one 5-hour carb refeed per week. And you always go back to at least 2 weeks at maintenance when you're done.
Unless you wanna look super lean for a specific date I don't see much of an advantage of doing it for less than 3 weeks, because at that point it's basically 2 weeks severely restricted then 2 weeks at maint, when you could've just done 4 weeks at a more moderate defecit. Of course the less fat you have to lose the more protein you need to eat and the bigger your risk of muscle loss on a hard diet like that. It's not appropriate for everyone but I started, I'd guess, around 22% and probably ended up around 18%.
I've done keto a few times and I usually gain anywhere from 3-5 lbs water and glycogen when I come off it, so I expent to end up at or just shy of 180. Which is still a damn sight better than 193. Gonna unwrap those abs come Christmas morning
Thanks! Trash or not, the routine has been working for me and producing results. I get what you're saying about weight loss being a path to being a skinny fucker, but that's the thing, I'm not worried about that. I've still got muscle mass from when I put on like 20-25 lbs of muscle years and years back. The weight lifting stuff in his routine has been good for reacquainting the muscles with being worked. I plan to put together my own routine with more focused weight training on top of core exercises starting either next week or the week after.Good work on the weight loss so far and sticking to working out!
But the thing is, if you keep the weight loss going you'll end up a skinny fucker. The PT's routine is kinda trash.
I know it's a daunting amount of info to get through but I highly recommend reading the OP of this thread and adopting a programme that encourages progressively loading weight leading to linear strength gains.
My recommendation would be a version of Starting Strength or GreySkull LP.
Gotcha. Yeah, I am under 15% so to just do it for 10-12 days...
Damn right you are, nice work. Now shave that stupid half a happy trail.
posting a new pic! feeling extra lean (and skinny). 227.5 lbs. Looks better in person imo.
posting a new pic! feeling extra lean (and skinny). 227.5 lbs. Looks better in person imo.
Gotcha. Yeah, I am under 15% so to just do it for 10-12 days... I don't know. My target date was the 11th of July (Vegas!) but now, I'm just gonna extend it out for a few more months. Don't want to push it too much. It sucks, but I would rather go at it a bit slower than rush it to hit a date.
Damn right you are, nice work. Now shave that stupid half a happy trail.
Looking good FE but let's get this done, be the hairless beast from the mountains.
Your "After" shot is getting better and better. Great work, man!!!
Damn looking good dude
Looks great FE
I still haven't learned:
Leg day + Friday Evening/going out + skinny jeans = bad idea
Seriously considering switching days.
posting a new pic! feeling extra lean (and skinny). 227.5 lbs. Looks better in person imo.
How do I know how much exercise is overexercising? When I work my upper body, I don't feel sore AT ALL, even the very next day. Does this mean I could in theory exercise my upper body every day with no negative effects?
Looks great FE
I still haven't learned:
Leg day + Friday Evening/going out + skinny jeans = bad idea
Seriously considering switching days.
I feel the best way to judge is your recovery. If you feel moderately ass-kicked the NEXT day, you're doing fine. If you're worn down to a little nub and don't feel like doing anything, you've overworked it.
However I am sure Noema or other super mega knowledgeable dudes will come in and give some TRUTH. I never get DOMS anymore no matter how hard I work.
I'm gonna go with sadness more than hatred!
I got tattoos (L/R upper arms, L/R wrists, right foot), what do you wanna know?
Congrats on pushing through the pain. Shit's tough to do.
Something I've always seemed to struggle with is lateral deltoid growth.
The shoulder press is one of my favorite exercises, and my numbers are actually pretty strong for my weight.
It has built up my traps and upper back and anterior deltoid a lot, HOWEVER, my lateral deltoid seems to be stimulated only slightly. Any good way to target it? Or will I need to do dumbbell stuff?
Something I've always seemed to struggle with is lateral deltoid growth.
The shoulder press is one of my favorite exercises, and my numbers are actually pretty strong for my weight.
It has built up my traps and upper back and anterior deltoid a lot, HOWEVER, my lateral deltoid seems to be stimulated only slightly. Any good way to target it? Or will I need to do dumbbell stuff?
You could do BTN presses, but I don't like those. They're dangerous.
If you want to focus on your lateral deltoid and presses aren't doing it for you, then you may want to look into some isolation work and/or getting your presses even stronger.
Lateral raises, and lots of them, incorporate drop sets into the mix when you do them.
Make sure to do rear delt raises & face pulls, I neglected them for a while and got Impingement syndrome because my front delts were overdeveloped in comparison to the rest.
Damn so isolation work is really the only way huh.
Yeah I notice my posterior delt is smaller too, but I do bent over rows which should hit that area.
I would honestly prefer barbell exercises since the most dumbbells I have at home are 10 lbs.