I never have a problem, I can eat oats every day. Broccoli and cheese however....
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Fitness |OT5| Intermittent Farting, Wrist Curls and Hammer Strength Machine Spotters
- Thread starter MjFrancis
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I never have a problem, I can eat oats every day. Broccoli and cheese however....
D
Deleted member 47027
Unconfirmed Member
Oats was ALL I ate. Foolishness. It was...eight years ago. I'll never forget. Oats and water.
Some cheat meals are SO WORTH IT.
Wasn't able to do back today, will try tomorrow, have a weird ache where my rhomboids/ribs/lat meets, basically I'm falling apart the last couple months.
On a positive note, I can get up 315 on incline without a spot, last week I had one yesterday I didn't and still was able to get out 4 reps.
On a positive note, I can get up 315 on incline without a spot, last week I had one yesterday I didn't and still was able to get out 4 reps.
Chittagong
Gold Member
cuevas. PhD.
Member
Dont worry about it. Two weeks ago i got x0 at 165 on OHP and yesterday got x5 at 170. Maybe i shouldve taken a break?
I've been thinking about this kind of bastard version of GSLP and Greyskull Powerbuilding programs lately. Basically putting the best things about both of them together..
Something like this:
Monday
Press / Bench 2 x 6-8
Squat 2 x 4-6
Chins / Rows 2 x 6-8
Curls 2 x 8-12
Lateral raises 2 x 8-12 / CGBP 2 x 6-8
Wednesday
Press / Bench 2 x 6-8
Deadlift 1 x 6-8
Chins / Rows 2 x 6-8
Curls 2 x 8-12
Lateral raises 2 x 8-12 / CGBP 2 x 6-8
Friday
Press / Bench 2 x 6-8
Front Squat 2 x 10-12
Chins / Rows 2 x 6-8
Curls 2 x 8-12
Lateral raises 2 x 8-12 / CGBP 2 x 6-8
Would something like this work? Sets and reps are from the Powerbuilding book while the arrangement of lifts and progression is from GSLP. The second/last set of each lift is basically AMRAP, where I go all out. Also a little bit of assistance lifts thrown in to the mix. Is there too much back training if I do something (chins/rows/pulldowns) every day?
Huh, weird... I haven't gotten anything.
Something like this:
Monday
Press / Bench 2 x 6-8
Squat 2 x 4-6
Chins / Rows 2 x 6-8
Curls 2 x 8-12
Lateral raises 2 x 8-12 / CGBP 2 x 6-8
Wednesday
Press / Bench 2 x 6-8
Deadlift 1 x 6-8
Chins / Rows 2 x 6-8
Curls 2 x 8-12
Lateral raises 2 x 8-12 / CGBP 2 x 6-8
Friday
Press / Bench 2 x 6-8
Front Squat 2 x 10-12
Chins / Rows 2 x 6-8
Curls 2 x 8-12
Lateral raises 2 x 8-12 / CGBP 2 x 6-8
Would something like this work? Sets and reps are from the Powerbuilding book while the arrangement of lifts and progression is from GSLP. The second/last set of each lift is basically AMRAP, where I go all out. Also a little bit of assistance lifts thrown in to the mix. Is there too much back training if I do something (chins/rows/pulldowns) every day?
Huh, weird... I haven't gotten anything.
Infinite_Daremo
Member
Whats the expected daily fat loss with IF? Im dropping around 1lb a day. Im hitting my macros so I shouldn't be losing much muscle mass should I?
Depends totally on your calories and how big your deficit is. 1lb a day sounds like hell of a lot unless you just started and it's all waterweight and you are overweight. If not then, I'd be worried. How are your lifts? If your lifts haven't suffered, it's a good sign.
Infinite_Daremo
Member
I just started IF again after a 3 month bulk.
Weight: 173.2lb - 16.8% BF
Daily Intake: Protein 180g / Carbs 350g / Fats 100g
My strength is fine. Im doing a 6 hour feeding window though. It might change. But the last 2 days its been around a pound a day. Im not even doing cardio :S
I might up the carbs a little to slow the process.
So you are eating ~3000kcal a day..
Going by these numbers and the fact that you just started, that the weight you lost isn't fat nor muscle. Probably just normal weight fluctuation ie. water weight, food in your stomach, a large crap, dehydration etc. It's just a kilo and you just started eating differently than you did before so some changes are expected.
I'd recommend getting a new reading in a few days/weeks time, it should level out. Don't make any changes yet.
Infinite_Daremo
Member
Well i've had the same diet for 6 weeks before this, where I was losing 1-2lb a week but i seemed to hit maintenance levels. But i decided to just change the feeding window so instead of eating from breakfast to supper i only have a 6 hour feeding window now and this happens. I'll post back in a few days to see whats happening. Thanks for the info.
Infinite_Daremo
Member
Ok, that's interesting..and weird
Also amazing that you are able to lose fat on a 3000kcal diet, your metabolism must be in a great condition.
Im supposed to be eating around 2200 calories "apparently". But that just left me hungry all the time and weight loss was minimal and the loss wasn't fat it was mainly muscle.
The small gym I go to is ran by a former Miss Britain lifter. She told me ignore calories and just aim to get your protein/carb macros. So i never count calories. Didn't even know i was taking in ~3000.
SquiddyCracker
Banned
To whoever it was who needed a high-calorie, low carb, high fat food:
Heavy cream+whey.
Heavy cream+whey.
http://247lowcarbdiner.blogspot.com/2011/03/mr-peanut-sandwich-bread.html
This is on the menu this week to make. Comes out to only 2 net carbs per slice. I just got some pastrami in as well, looks like some sandwhiches are in order. Also, i tried out a new tuna recipe that is simply amazing, it finished so quick its insane, everyone loved it.
http://www.genaw.com/lowcarb/tuna_rice_casserole_var.html
Thats it right there. Going to make it again this week for sure.
This is on the menu this week to make. Comes out to only 2 net carbs per slice. I just got some pastrami in as well, looks like some sandwhiches are in order. Also, i tried out a new tuna recipe that is simply amazing, it finished so quick its insane, everyone loved it.
http://www.genaw.com/lowcarb/tuna_rice_casserole_var.html
Thats it right there. Going to make it again this week for sure.
HisshouBuraiKen
Member
Hey for you guys tracking with MFP, are you trying to hit the calories or the macros? I find there can be upwards of a 150 calorie disconnect between what the macros add up to and how many calories it says they're worth, and that includes subtracting fiber.
Usually I'll just call it a wash as long as I hit my protein but there are days when I'm right on target for macros but over on cals and it irks me.
In other news I apparently get no cell signal in the cardio room at work, my plans for an easy Pandora-fueled treadmill session were dashed. Boredom reigned
Usually I'll just call it a wash as long as I hit my protein but there are days when I'm right on target for macros but over on cals and it irks me.
In other news I apparently get no cell signal in the cardio room at work, my plans for an easy Pandora-fueled treadmill session were dashed. Boredom reigned
Let's see....
-back is rounding at the bottom
-I think you're looking straight ahead into a mirror
-the video angle isn't that great, so there isn't that much else to say
Chittagong
Gold Member
I shoot for primarily the calorie goal and secondarily the macro breakdown. So if one will be off it will be the exact macros.
I have entered my calories and macro goals manually, I use none of the defaults.
haunted_taco
Member
fuck I wish I could eat like this and lose weight. how much are you training?
Vol5
Member
Had to share....some of the idiots in my gym. Incredible...
Had a guy a couple of weeks ago....didn't really take much notice at first, but he setup about 6 aerobic steps inside the smith machine, got in facing outwards, got on the steps and began to squat (I think). 5 minutes later there's a massive crash and this guy's neck is under the barbell at the lowest rung. I went over to check he was OK, which he seemed to be but only later I learned that he cut his hand pretty bad on the way down.
Then today there's a couple of guys egging each other on in the squat rack, going down, then up and attempting the get the barbell to jump off their shoulder then back down??!?
Please - I'd love to know the names of these bizarre exercises in which you end up hurting yourself??
Had a guy a couple of weeks ago....didn't really take much notice at first, but he setup about 6 aerobic steps inside the smith machine, got in facing outwards, got on the steps and began to squat (I think). 5 minutes later there's a massive crash and this guy's neck is under the barbell at the lowest rung. I went over to check he was OK, which he seemed to be but only later I learned that he cut his hand pretty bad on the way down.
Then today there's a couple of guys egging each other on in the squat rack, going down, then up and attempting the get the barbell to jump off their shoulder then back down??!?
Please - I'd love to know the names of these bizarre exercises in which you end up hurting yourself??
BronzeWolf
Banned
Today's workout:
Squat 320x3x5 (introducing weight lifting belt, PR)
Bench press 185x3x5 (old plateau)
Deadlift 330x1x5 (getting close to my pr, 370)
Dips BW+25 (220)x3x15
Hell's calling, I've got to check my penance
Squat 320x3x5 (introducing weight lifting belt, PR)
Bench press 185x3x5 (old plateau)
Deadlift 330x1x5 (getting close to my pr, 370)
Dips BW+25 (220)x3x15
Hell's calling, I've got to check my penance
What's your height and weight?
Curious because my numbers are
300 squat
230 bench
355 dead
3x8 bw dips
And I find it interesting how you've got 30 pounds or more on squats and dips than me but I've got more for bench and deads. I find it funny that it isn't either solely lower or upper body that is higher in comparison but one from each group for each of us.
I always like seeing numbers from people on here and seeing the range of squats, bench, ohp, and dead lifts that go together. Usually inspires me to not be complacent and always be pushing for more progress.
BronzeWolf
Banned
I rank in at 5'10" with 194 pounds (1.77m and 88Kg), yours?
I could probably do 355 deadlift no problems today, I am not close to my max, but doing SS, I always take my time with the deadlift because it's a CNS destroyer, plus my grip has to catch up from not lifting for 6 months
My squats have always been my forte while my bench has always been my weakest lift. Like painfully weak. That's why I am focusing on dips a lot this "season"
I could probably do 355 deadlift no problems today, I am not close to my max, but doing SS, I always take my time with the deadlift because it's a CNS destroyer, plus my grip has to catch up from not lifting for 6 months
My squats have always been my forte while my bench has always been my weakest lift. Like painfully weak. That's why I am focusing on dips a lot this "season"
Host Samurai
Member
Leg Day is the most stressful day at the gym in the morning.
Not only do I get light headed from the strenuous workouts, but what stresses me out the most is trying to secure a rack to squat and deadlift. Been touched on 100x in this thread with the VPX & curlers in the squat rack taking up time. Another offender is the dickwad thats texting for 15 minutes on the leg press.
Idk if its because its the am or just on Wednesdays, but its starting to really piss me off. Might just do my leg day on my lunch break at another Equinox branch when nobody is there
Not only do I get light headed from the strenuous workouts, but what stresses me out the most is trying to secure a rack to squat and deadlift. Been touched on 100x in this thread with the VPX & curlers in the squat rack taking up time. Another offender is the dickwad thats texting for 15 minutes on the leg press.
Idk if its because its the am or just on Wednesdays, but its starting to really piss me off. Might just do my leg day on my lunch break at another Equinox branch when nobody is there
I'm also 5'10 sitting around 200lbs so pretty remarkably close! Which makes sense with our numbers being comparable. And yea I'm jealous about those squats. I've had to deload some and work on form due to shoulder tightness and bar location, so my progress has been slower than I hoped. Still hope to get the 3 plate squats soon. And those dips are intense and impressive dude, again the shoulders give me problem on that so I can't make as much head way there.
And bench is the least important of the big lifts anyway so I figure if you're gonna be weaker in one of them that's a pretty solid one to choose haha. What's your OHP at? I've gotten 160 but struggling to make the next jump to 165.
And bench is the least important of the big lifts anyway so I figure if you're gonna be weaker in one of them that's a pretty solid one to choose haha. What's your OHP at? I've gotten 160 but struggling to make the next jump to 165.
BronzeWolf
Banned
My oghp is a measly 135# which absolutely sucks. Again I used to not care about my upper bod, but doing Chinups/pull ups and barbell curls (not in the rack) to give them some help.
My upper body is the one of a little kids haha
My upper body is the one of a little kids haha
D
Deleted member 47027
Unconfirmed Member
I wish I knew why my chest heavily outpaces all other spots on me. I'm putting up big bench numbers still and everything else lags behind. I do 10lb jumps each workout and I've only had one failure. Only issue is my chest doesn't look as good as I'd like yet.
1) stop staring at the mirror. Stop. Staring. At. The mirror.
Your hea position should be neutral. Find a spot on the wall that's about 6 feet away and fix your sight there.
2) you have a butt-wink. In other words, your lower back is rounding at the bottom, which causes the wink as you enter into lumbar extension as you back up. You have to consciously think of sitting back instead of squatting down, which will force your hamstrings to extend at the bottom so your lower back remains fixed. In your current situation, your hamstrings shorten at the bottom pulling your hips inwards, causing the butt-wink
BronzeWolf
Banned
I think my issue is that doing SS, bench and OHP come after the squat. Which means I am already pretty beat up when it comes to them. Right now it's OK though, I would rather advance as much as I can doing SS, but when doing Texas Method or 5/3/1 or even advanced beginner SS (deadlifts And light squat/front squat Wednesday) they will start going up more steadily
This was crucial to me on Keto. Serious. I'd drop 4 or 5 tbsp into a shaker, add water and whey, it's better than with milk.
Had a check today and my body fat is about 18%. Not bad overall, so a few tweaks here and there and I will be heading towards my goal. Been working out a bit more and noticing some gains here and there, so the slightly lower bodyfat is my main aim.
As a side to this, any feedback on the Herbalife shakes and protein stuff? I have never really taken any powders, nutrition supplements etc but I know I need to bulk up my protein intake a bit more.
As a side to this, any feedback on the Herbalife shakes and protein stuff? I have never really taken any powders, nutrition supplements etc but I know I need to bulk up my protein intake a bit more.
iAmMaximus
Member
Are they selling those now at GNC?
I didn't see them there yesterday. I got them at a local shop.
Don't go near herbalife, it's a pyramid scheme scam. You don't need protein shakes but if you want just get MusclePharm Combat Powder, Optimum Nutrition, Trutein, something like that.
Yeah, when I started doing 5/3/1 my bench increased quite a bit just by virtue of it being the first thing I do on Bench day. Squats really do really roast you when they get heavy.
Hrmm...not a great plan then.
I am pretty happy with my overall body. A bit more muscle here and there and I will be happy but its way more about working out more, get that diet sorted and dropping some body fat.
Deathmistress
Member
Hey, so I have an IF question. I work early mornings 5 days a week and rarely eat before noon, so I figure trying intermittent fasting makes sense. Do you guys have advice/ resources? I keep running across only anecdotal resources.
My original idea is to eat something small when I get off work (sometime between noon and 3), work out, eat again, and have dinner around 9. I generally average 1600ish calories a day (I'm a decently small woman).
My original idea is to eat something small when I get off work (sometime between noon and 3), work out, eat again, and have dinner around 9. I generally average 1600ish calories a day (I'm a decently small woman).
Planning out your meals for those set days can be the hardest thing but also the thing that keeps you focused. One or two of my close friends are doing various IF plans (Mainly 2 days off and the rest on) and it seems to be working well for them.
Sorting your meals so you don't feel super hungry but getting all the protein/nutrition you need is the key. First few times can be pretty hard as you body does not like what you're doing.
D
Deleted member 17706
Unconfirmed Member
1) stop staring at the mirror. Stop. Staring. At. The mirror.
Your hea position should be neutral. Find a spot on the wall that's about 6 feet away and fix your sight there.
2) you have a butt-wink. In other words, your lower back is rounding at the bottom, which causes the wink as you enter into lumbar extension as you back up. You have to consciously think of sitting back instead of squatting down, which will force your hamstrings to extend at the bottom so your lower back remains fixed. In your current situation, your hamstrings shorten at the bottom pulling your hips inwards, causing the butt-wink
Thanks for the feedback.
Earlier I got feedback that I was looking too low, so I must be just overcompensating. I'll try to find a neutral position. Unfortunately, the power racks in both gyms I go to are right up against walls that are covered in mirrors. Next time I'll try squatting outside of the rack to get some more distance from the wall.
I'll continue to try to focus on sitting back instead of down. I wish I had some way to know when I'm dropping below parallel. I think the butt wink may be a result of my trying to go as deep as possible.
Thanks again for the help despite the extremely poor angle.
D
Deleted member 47027
Unconfirmed Member
I'm gonna kick keto to the curb and switch to IF. Reason being, here's my current meals/schedule:
Wake up and go to work at 7am. Eat in the car a small breakfast meat and cheese 'sandwich', get to work.
2pm go to lunch. Eat some meat. go home.
Arrive home at 5. Don't eat until after my workout around 7 or 8pm. Eat plenty then. Stop eating at about 8:45, go to bed around 11 or 12, rinse and repeat.
If I cut my morning food out completely I'm basically there. I might as well, right?
IF-wan Kenobi you're my only hope, tell me this sounds like a plan, Stan!
Wake up and go to work at 7am. Eat in the car a small breakfast meat and cheese 'sandwich', get to work.
2pm go to lunch. Eat some meat. go home.
Arrive home at 5. Don't eat until after my workout around 7 or 8pm. Eat plenty then. Stop eating at about 8:45, go to bed around 11 or 12, rinse and repeat.
If I cut my morning food out completely I'm basically there. I might as well, right?
IF-wan Kenobi you're my only hope, tell me this sounds like a plan, Stan!
Infinite_Daremo
Member
Monday: Chest & Bis
Tue: Back & Tris
Wed: Shoulders & Abs
Thur: Front Legs & Bis
Fri: Back legs & Tris
Sat: 1 insanity workout
Sun: Yoga (Kind of a rest day, still burns about 200 calories)
Chittagong
Gold Member
2 more lbs down...18 lbs so far since June 13.
before and after pics in Sept. The before pics being when I was 310....
Epic delts. Goddam. OHP much?
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