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Deleted member 47027
Unconfirmed Member
Fitness |OT6| Come Look At Our Cooter
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Fitness |OT5| Intermittent Farting, Wrist Curls and Hammer Strength Machine Spotters
- Thread starter MjFrancis
- Start date
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SquiddyCracker
Banned
(He bites)
I just let out a little chuckle. That's pretty funny.
This is my new vote.
SquiddyCracker
Banned
Been watching some videos from the Buff Dudes, and they're pretty alright.
Seems to have good form in their lift instructions, and pretty good grasp of nutrition:
http://www.youtube.com/watch?v=WgQzH_O7DA8&feature=c4-overview-vl&list=PL65829B36F529FF67
Seems to have good form in their lift instructions, and pretty good grasp of nutrition:
http://www.youtube.com/watch?v=WgQzH_O7DA8&feature=c4-overview-vl&list=PL65829B36F529FF67
SquiddyCracker
Banned
Thanks, I found this video of his extremely informative (thoracic mobility):
http://www.youtube.com/watch?v=X6cuNQ23dJI
Tape together two tennis balls for a mini roller for your back, which I think I could make use of.
HisshouBuraiKen
Member
Ok, that got me.
BlueScrote
Member
All of these suggestions sounds like possibilities in my experience.
Weightlifting OT?
Thanks, this is helpful.
Not at all. I feel awful right now. My lower back hurts like hell, and it's not the cool soreness type of pain.
entremet
Member
That's the reason I don't get natural bodybuilding. I'm not fucking up my libido to pose in a speedo.
he looks like a bigger CM Punk... but I gotta try that pancake recipe, been looking for a simple way to make it short of buying those expensive low carb premade stuff.
Spiritreaver
Member
Wow, he's uh, freakin' gorgeous.
Speaking of recipes, I'm still down for the flaxmeal bar thing. I didn't go to the store yesterday, forgot my wallet when I hit the gym and just went home and crashed.
I dunno about that so much as those things being what tends to merit more discussion. I'm not sure why this is, but I never feel the need to do much discussion of running and other activities.
entremet
Member
There is a Running OT already. They're also a Beachbody OT for those that are a fan of those programs as well.
I would call it Strength/StrongGAF OT--Weighlifting, Bodybuilding, Strength Sports.
BronzeWolf
Banned
|FitGaf OT 6| My cooter brings all the quest to the bar...
My shoulder is 99% now, had a great workout yesterday and got up 105# dbs.
http://www.youtube.com/watch?v=r6zO2samdiI
We back!
http://www.youtube.com/watch?v=r6zO2samdiI
We back!
BronzeWolf
Banned
CuttingGAF I have questions! In other news, I am interested in cutting! What's the deal? Keto looks like something easy for me since I am not that much into carbs, but I need a plan or else I will fall off the wagon. When I started going to the gym 10 weeks ago my stats were Weight: 192# @20%ish bf and right now I'm 200#@20%ish.
I want to get down to 11% in about 16 weeks possible without cutting that much muscle. I've been reading This one link and it's very interesting. So doing the math, it seems right now I have:
Total Weight: 200#
Lean Body Mass: 155#
Fat: 35# fat
Glycogen: 5# give or take
So doing the math, ideally I would have to get to:
Total Weight: 175#
Lean Body Mass: 155#
Fat: 20#
Glycogen: 5#
Assuming 5# muscle loss, and glycogen depletion, a more realistic approach would be:
Total Weight: 169#
Lean Body Mass: 150#
Fat: 18.5#
Glycogen: 0#
That would mean a total weight loss of 31#!! 1#/week means 31 weeks! 7 months! That's February. I'm OK with that.
How are my Macros going to be under Keto? and What's my caloric intake going to be?
EDIT: Solved, according to this calculator with an Actvity Factor: 1.55
Maintenance 3,000 cal
Brotein: 155g (67g brotein scoop + 412g of high brotein food)
Carbs: 40g
Fat: 245g (12 brotein scoop + 232 food)
1#/week loss 2,500 cal
Brotein: 155g (67g brotein scoop + 412g of high brotein food)
Carbs: 40g
Fat: 177g (12 brotein scoop + 177 food)
Does this seem right? Also, In order to maintain muscle, I should continue lifting, What's the deal with carb loading? How does Glycogen depletion work? Do I need it?
I want to get down to 11% in about 16 weeks possible without cutting that much muscle. I've been reading This one link and it's very interesting. So doing the math, it seems right now I have:
Total Weight: 200#
Lean Body Mass: 155#
Fat: 35# fat
Glycogen: 5# give or take
So doing the math, ideally I would have to get to:
Total Weight: 175#
Lean Body Mass: 155#
Fat: 20#
Glycogen: 5#
Assuming 5# muscle loss, and glycogen depletion, a more realistic approach would be:
Total Weight: 169#
Lean Body Mass: 150#
Fat: 18.5#
Glycogen: 0#
That would mean a total weight loss of 31#!! 1#/week means 31 weeks! 7 months! That's February. I'm OK with that.
How are my Macros going to be under Keto? and What's my caloric intake going to be?
EDIT: Solved, according to this calculator with an Actvity Factor: 1.55
Maintenance 3,000 cal
Brotein: 155g (67g brotein scoop + 412g of high brotein food)
Carbs: 40g
Fat: 245g (12 brotein scoop + 232 food)
1#/week loss 2,500 cal
Brotein: 155g (67g brotein scoop + 412g of high brotein food)
Carbs: 40g
Fat: 177g (12 brotein scoop + 177 food)
Does this seem right? Also, In order to maintain muscle, I should continue lifting, What's the deal with carb loading? How does Glycogen depletion work? Do I need it?
This has my vote.
Also should we have 1 more post in the OP for transformation pics and such? We now have 5 posts in total so that would mean six. Or if there's room in the fifth post, we can put the pics there as well.
Chittagong
Gold Member
Ha, I spent my yesterday's PT session in doing all these moves to improve my mobility. The benefits for squat form are immediate, I will keep doing them now weekly. The foam roller under lower back one makes a grown man weep!
Section of the next OP dedicated to quest bars!.
I think this is an important matter because I agree, the word fitness in the title is a bit misleading. One would believe this is a very inclusive community but the truth is that it's quite narrow, just like evilore said. We mostly care for very specific parts of the fitness world. Even if we occasionally talk about cardio or street workout/calisthenics etc, everybody's main point of connection here is the barbell, I believe.
I'd leave the word bodybuilding out of title, very few fitgaffers have potential or are following a path that would make them viable for a real bodybuilding development. I'd feel trolled if somebody told me "oh! you are bodybuilder! good for you"
Strength/Weightlifting would be my first choice of words as they properly describe what this thread is about.
the OP should (could?) include a better description of a "first-time at the gym" or "My ABC of strength and weightlifting" written in such a way that a toddler in kinder garden would understand.
Sorry, I insist, the current OP overestimates the newcomer massively. the OP pretends that after a quick read, people will proceed to execute the main compounds in progressive succession (+ pullups/dips/BoR/etc.) and feel badass using the barbell right away. The contents of the OP comes from the keyboard of an experienced lifter and it shows, everything is obvious and clear for him but is out of touch with those who have never set foot in a gym. The first thing would be to link to videos or gifs the first time the exercises are mentioned. OP assumes everybody knows what a deadlift looks like or a squat...it doesn't work that way.
just some ideas...
SquiddyCracker
Banned
Seconding that, I think "Weightlifting" would be an apt thread title for the next iteration of this thread.
Here's a suggested OP taking what Sphinx said into an account, to make it more accessible to beginners, because when you think about it - it's them who the OP is targeted at (the experienced lifters might check out a couple of links, but most of that should already be known):
Post 1 - Introduction
The first post in the thread need to be super simplified imho, there's just way too much information. You shouldn't go into a compound vs isolation comparison as the beginner isn't meant to create a program by themselves anyway, and should stick to one of the suggested beginner's programs - which do all have plenty of compounds. Same goes with sets & reps explanation, which is not necessery for the beginner who already have sets&reps supplied to him - I have a feeling that a lot of beginners read the OP, all of it, and then try to apply their new found knowledge and switch up the programs.
That's why that information should go into post 3 imho.
What is weightlifting?
-Run down of weightlifting, it's benefits, what it doesn't do - just a quick introduction and bait to lure in beginners. Disclaimer saying that people are responsible for their own well being, and that they should check in with a physician before starting any new forms of exercise.
Testimonials with before&after pics
-Before pics will be mandatory, as seeing just a bunch of muscular dudes might intimidate some
But if they can see how much people have progressed, they get a sense of how they too can accomplish a similar transformation.
Equipment
-Barbell, etc
What program to pick
-Selection of beginner's programs (Starting strength, Alternate Full body, Body split, as well as links to others such as Westside for skinny bastards).
Help request form
Very general advice
-Just useful stuff to know, but also link people to post 3, which has in-depth explanations of all the movements in the beginner's programs (and gifs), and all sorts of extra information such as setes&reps, compunds vs isolation, etc.
Post 2 - Nutrition
Calculator's
-Straight on top, and I would honestly get rid of the manual calculations bit - they're not really relevant now that we have calculators that can calculate it for us.
Macros
-Info about carbs, fat, protein, general, and a suggested macro split.
Bulking
-Info about builking to ensure you're bulking in mostly muscle, and not fat (lead into calculator back up there)
Cutting
-Same as above
Supplements
-Nuff said.
Specialized diets
-This is where keto, intermittent farting, and all that stuff goes. Just a short paragraph explaining each one, with a link to a more detailed explanation.
Post 3 - In-depth weight lifting
Exercise descriptions
-Make this simple, just a gif of each exercise, an accompanying paragraph, and a link to a more in-depth description article. This should be the first thing people see when seeing this post, to ensure that beginner's fully pay attention to this over the other in-depth stuff (that's not strictly relevant to them, but useful for intermediate vs advanced lifters).
Beginner vs Intermediate vs Advanced
-Something sorely lacking in the OP atm. Throw in a simple guideline explaining the above terms. I'm partial to defining it by how much gains you've had, and how many you can expect. Would also help keeping people at a workout program that's appropriate for them.
Intermediate programs
-Like it says
Why compound over isolation?
Explain why beginner's programs have more compound than isolation, and all that jazz.
Sets & Reps
Yadda yadda
Post 4 - to reduce clutter
Reputable sources
Thanks
Here's a suggested OP taking what Sphinx said into an account, to make it more accessible to beginners, because when you think about it - it's them who the OP is targeted at (the experienced lifters might check out a couple of links, but most of that should already be known):
Post 1 - Introduction
The first post in the thread need to be super simplified imho, there's just way too much information. You shouldn't go into a compound vs isolation comparison as the beginner isn't meant to create a program by themselves anyway, and should stick to one of the suggested beginner's programs - which do all have plenty of compounds. Same goes with sets & reps explanation, which is not necessery for the beginner who already have sets&reps supplied to him - I have a feeling that a lot of beginners read the OP, all of it, and then try to apply their new found knowledge and switch up the programs.
That's why that information should go into post 3 imho.
What is weightlifting?
-Run down of weightlifting, it's benefits, what it doesn't do - just a quick introduction and bait to lure in beginners. Disclaimer saying that people are responsible for their own well being, and that they should check in with a physician before starting any new forms of exercise.
Testimonials with before&after pics
-Before pics will be mandatory, as seeing just a bunch of muscular dudes might intimidate some
But if they can see how much people have progressed, they get a sense of how they too can accomplish a similar transformation.
Equipment
-Barbell, etc
What program to pick
-Selection of beginner's programs (Starting strength, Alternate Full body, Body split, as well as links to others such as Westside for skinny bastards).
Help request form
Very general advice
-Just useful stuff to know, but also link people to post 3, which has in-depth explanations of all the movements in the beginner's programs (and gifs), and all sorts of extra information such as setes&reps, compunds vs isolation, etc.
Post 2 - Nutrition
Calculator's
-Straight on top, and I would honestly get rid of the manual calculations bit - they're not really relevant now that we have calculators that can calculate it for us.
Macros
-Info about carbs, fat, protein, general, and a suggested macro split.
Bulking
-Info about builking to ensure you're bulking in mostly muscle, and not fat (lead into calculator back up there)
Cutting
-Same as above
Supplements
-Nuff said.
Specialized diets
-This is where keto, intermittent farting, and all that stuff goes. Just a short paragraph explaining each one, with a link to a more detailed explanation.
Post 3 - In-depth weight lifting
Exercise descriptions
-Make this simple, just a gif of each exercise, an accompanying paragraph, and a link to a more in-depth description article. This should be the first thing people see when seeing this post, to ensure that beginner's fully pay attention to this over the other in-depth stuff (that's not strictly relevant to them, but useful for intermediate vs advanced lifters).
Beginner vs Intermediate vs Advanced
-Something sorely lacking in the OP atm. Throw in a simple guideline explaining the above terms. I'm partial to defining it by how much gains you've had, and how many you can expect. Would also help keeping people at a workout program that's appropriate for them.
Intermediate programs
-Like it says
Why compound over isolation?
Explain why beginner's programs have more compound than isolation, and all that jazz.
Sets & Reps
Yadda yadda
Post 4 - to reduce clutter
Reputable sources
Thanks
SquiddyCracker
Banned
Ah, testimonials and before&after pics would be great in the introduction I feel, which would be shorter than the current one I think.
what Squiddy posted seems perfect to me. he seems to have covered everything.
but about testimonials or before/afters, how many? by whom? I'd say most will want to share something so as to feel included and because "hell, yeah" but we can be looking at a post with over 15 B/As, is that a good number or is that too much? and that's only counting most regulars,
Count those who have posted here once or twice but would like to show off and be included in the OP and we can be looking at 30+
if we go by top 20 posters in this ending thread, that'd be extremely excluding and just wrong. If we have it open, then everybody and their mother can send a pic.
I am all for it but I don't know how we can make it work.
dunno, maybe nobody gives a shit and I am overthinking it :
coooool great idea!! that will motivate a lot of us!!
MrOogieBoogie double bar plank into a handstand would absolutely belong in there
but about testimonials or before/afters, how many? by whom? I'd say most will want to share something so as to feel included and because "hell, yeah" but we can be looking at a post with over 15 B/As, is that a good number or is that too much? and that's only counting most regulars,
Count those who have posted here once or twice but would like to show off and be included in the OP and we can be looking at 30+
if we go by top 20 posters in this ending thread, that'd be extremely excluding and just wrong. If we have it open, then everybody and their mother can send a pic.
I am all for it but I don't know how we can make it work.
dunno, maybe nobody gives a shit and I am overthinking it :
coooool
great idea!! that will motivate a lot of us!!MrOogieBoogie double bar plank into a handstand would absolutely belong in there
SquiddyCracker
Banned
Actually, don't even need before&afters in the OP.
Just make sure you make your 1st post in the thread be one instead.
Or that becomes another OP post (Post 5), making the new OT just as long as the current one. Which would be fine, imho.
Just make sure you make your 1st post in the thread be one instead.
Or that becomes another OP post (Post 5), making the new OT just as long as the current one. Which would be fine, imho.
I'm thinking that only those, whose transformation have been extraordinary or something, should get their pics up there. Former fatties/skinnyfats turned beasts for example. If someone has been lean and in pretty good shape all their life, then not necessarily.
For example Darth was bit on fattier side in the past if I remember right. And look at him now. Would be a pretty awesome comparison.
Shogun used to be way skinnier to his transformation to a manbeast is awesome.
Also maybe Sean with his teenage picture compared to now.
Can't remember anyone else at the moment, whose before pics I've seen, but I'm sure there's more.
I'm not trying to downplay anyone's achievements of course but if we do this, we should concentrate on the truly awe inspiring transformations. At least when it starts to get crowdy in there. Also I think you need to be a regular poster (at least weekly) to get your pics up there. We can always vote if someone wants his/her pics up there.
This.
For example Darth was bit on fattier side in the past if I remember right. And look at him now. Would be a pretty awesome comparison.
Shogun used to be way skinnier to his transformation to a manbeast is awesome.
Also maybe Sean with his teenage picture compared to now.
Can't remember anyone else at the moment, whose before pics I've seen, but I'm sure there's more.
I'm not trying to downplay anyone's achievements of course but if we do this, we should concentrate on the truly awe inspiring transformations. At least when it starts to get crowdy in there. Also I think you need to be a regular poster (at least weekly) to get your pics up there. We can always vote if someone wants his/her pics up there.
This.
BlueScrote
Member
I'd definitely appreciate more diet-related links in the OP as it is one part of my knowledge that is sorely lacking when it comes to cutting.
I agree with this
D
Deleted member 47027
Unconfirmed Member
Strength Building |OT| Look At Our Cooter
Or just Strength OT but I'd worry a lot of people wouldn't really know what it is. Or maybe "Lifting OT"
Or just Strength OT but I'd worry a lot of people wouldn't really know what it is. Or maybe "Lifting OT"
cuevas. PhD.
Member
Shitting makes up about 50% of my pre workout routine.
SquiddyCracker
Banned
I think Strength building might be a better OT than weightlifting.
We need a focus group to determine which would be the least intimidating term
We need a focus group to determine which would be the least intimidating term
Chittagong
Gold Member
true. Swole-gaf would be most accurate name in my opinion. That and ripped are what this thread is about.
I'd rather we just keep the fitness moniker. It's classic and inclusive.
BronzeWolf
Banned
If it weren't for the fitness moniker I wouldn't be lifting now
Yes, yes, yes! I don't want to kill tradition.
This is of course the best choice.
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