Support NeoGAF

[Lovely Salsa]

Why do I weight alot more than I look? This has never made sense to me

Me and my bro are both 184 cm, I actually weight more than him now. But he looks alot bigger than his weight while I look alot smaller? Why? Doesn't make sense to me

He is big boned and I am small boned...

 

[FallingEdge]

Why do I weight alot more than I look? This has never made sense to me

Me and my bro are both 184 cm, I actually weight more than him now. But he looks alot bigger than his weight while I look alot smaller? Why? Doesn't make sense to me

He is big boned and I am small boned...

The way you carry your weight makes a huge difference. Body fat too.

 

[abuC]

Is it just pretty much going to failure on all your sets?

It's Ultimate Diet 2.0, mon-tuesday is 60% 1rm for 6x15, I didn't hit failure but the last few reps were almost always a struggle. And the worst part is I have to do most of it again tomorrow, all while keeping my calories under 2000 and my carbs around 50-60 a day. It's total body workout too, Lyle suggests machines but I'm not bout that machine life.

are you splitting it Mon/Tues? How long did it take you? I remember spending about 1.5 hours per day

I split it, took me about an hour, which is less than my normal workout. I could have done the entire chest routine today but don't think I would have anything left in the tank for anything else.

I've done a round of German volume training in the past so the reps weren't as hard today but I'm sure tomorrow is going to be hell.

 

[Lovely Salsa]

The way you carry your weight makes a huge difference. Body fat too.

So you mean I have alot of fat on me?

 

[Cooter]

So you mean I have alot of fat on me?

Probably much more than most people based on your previous post.

 

[FallingEdge]

It's Ultimate Diet 2.0, mon-tuesday is 60% 1rm for 6x15, I didn't hit failure but the last few reps were almost always a struggle. And the worst part is I have to do most of it again tomorrow, all while keeping my calories under 2000 and my carbs around 50-60 a day. It's total body workout too, Lyle suggests machines but I'm not bout that machine life.





I split it, took me about an hour, which is less than my normal workout. I could have done the entire chest routine today but don't think I would have anything left in the tank for anything else.

I've done a round of German volume training in the past so the reps weren't as hard today but I'm sure tomorrow is going to be hell.

Oh UD2.0. Ok then. Real interested in how that turns out. I have my plan set for this year but am an open book for next year. Please keep us updated on how it turned out.,

So you mean I have alot of fat on me?

Possibly. You could carry fat more in your upper body as opposed to him. There are tons of factors. It is hard but try to worry about improving yourself and not comparing yourself to others.

 

[Lovely Salsa]

I'll do a bf test then. I look like I'm around 15% bf, I don't see much fat on my upper body. Can even see my abs if I flex

Btw, I'm asking since I got told yesterday that I don't look close to my weight :/

Edit, just checked. I can even see my upper abs without flexing, but barely

 

[BronzeWolf]

First full on day on Targeted Ketogenic Diet. I was just testing the waters over the weekend, evaluating my hunger and getting to know my favorite dishes' nutrition facts. Now it's the real deal.

My caloric target is 2500cal, while my maintenance is 3,000, but it seems it's going to be really hard to actually go near that value. Today I am doing more like 2650cal. I will be pretty happy if I can be somewhere near 2500-2750cal every day. I don't have ketostix around so I don't know if I am hitting ketosis yet, but according to myfitnesspal, at the end of the day, I will be at 17g of carbs + workout, I should be in ketosis no later than the afternoon.

Let's see how this goes!

 

[ACE 1991]

More protein, less carbs. I'd go for about 200g of protein, 350g of carbs

Alright, I will change my macros on MFP. Thank you!

Gonna try bulking at 3K cals and see if that gets me to .5lb/week; going for a slow bulk. I lift 3 times a week and cycle for 15-20 miles once a week. Do you think that I should up calories on cycling days? I'm hoping that bulking at 3K will simply account for this, as this number uses the option for "moderate" activity, which is moderate exercise 3-5x a week.

 

[blackflag]

First full on day on Targeted Ketogenic Diet. I was just testing the waters over the weekend, evaluating my hunger and getting to know my favorite dishes' nutrition facts. Now it's the real deal.

My caloric target is 2500cal, while my maintenance is 3,000, but it seems it's going to be really hard to actually go near that value. Today I am doing more like 2650cal. I will be pretty happy if I can be somewhere near 2500-2750cal every day. I don't have ketostix around so I don't know if I am hitting ketosis yet, but according to myfitnesspal, at the end of the day, I will be at 17g of carbs + workout, I should be in ketosis no later than the afternoon.

Let's see how this goes!

Don't worry about ketostix. They will just make you freak out. They aren't accurate especially if you drink a lot of water.

Don't do like tons of people and skimp on the fat. That is the worst thing you can do. I lost 100 lbs on CKD keto @ 2,500 cals per day. around 140-150g fat per day.

 

[fredrancour]

I let my lifting habits (and to a small extent diet) lapse while visiting family... back on my university's campus now. Got my groceries purchased (meat eggs milk fruit veggies rice pasta). Got access to 3 squat racks, 4 power cages, and 3 lifting platforms at various locations, plus damn near every assistance thing I can think of.... no more excuses or laziness, time to get back on the fitness horse.

Should probably also keep up the running habit I started on vacation, but there were hills there.... flat land is so boring. Hills are so much more fun even if they feel like dying.

 

[BronzeWolf]

Don't worry about ketostix. They will just make you freak out. They aren't accurate especially if you drink a lot of water.

Don't do like tons of people and skimp on the fat. That is the worst thing you can do. I lost 100 lbs on CKD keto @ 2,500 cals per day. around 140-150g fat per day.

It's actually very hard for me to get my protein without going overboard and getting fat without protein is not that easy. I found the answer in Mayonnaise . This is my first day log:

Calories: 2,647
Carbs: 17g
Fat: 194g
Protein: 154g

Halfway through the day done and hunger is being kind of a bitch, but not so much. I drank too much coffee, which were empty calories. Lesson learned. I still have 3 cheese-steaks left as main dishes.

 

[blackflag]

It's actually very hard for me to get my protein without going overboard and getting fat without protein is not that easy. I found the answer in Mayonnaise . This is my first day log:

Calories: 2,647
Carbs: 17g
Fat: 194g
Protein: 154g

Halfway through the day done and hunger is being kind of a bitch, but not so much. I drank too much coffee, which were empty calories. Lesson learned.

Why does your coffee have calories? Did you put oil in it?

That's probably fine for you. I have to have way more Protein than that so mine was at about 250g per day.

 

[BronzeWolf]

Why does your coffee have calories? Did you put oil in it?

Wait so coffee with regular coffee mate does not have calories??? :O

I have to have way more Protein than that so mine was at about 250g per day.

Getting enough protein has always been a struggle for me. I like this whole thing of planning ahead my diet so I can hit all the right bells consistently. My lifts might even improve since I will be hitting 155lb protein on a daily basis :O

 

[ACE 1991]

Man, changing macronutrients on MFP is a pain. Is there anyway I can just change the grams of X numbers for fats, carbs and protein? Doing a 40/30/30 split on the three has me eating 300g of protein, 225g of carbs and 100g of fats, which can't be right.

 

[fredrancour]

Wait so coffee with regular coffee mate does not have calories??? :O

coffeemate like 10 or 20 calories a serving. Also coffee should always be taken black anyway.

 

[BronzeWolf]

coffeemate like 10 or 20 calories a serving. Also coffee should always be taken black anyway.

Checked my coffeemate and it has like 4 calories and barely any nutrition at all in it! That's great, I can eat more snacks along the day to satiate my hunger

Man, changing macronutrients on MFP is a pain. Is there anyway I can just change the grams of X numbers for fats, carbs and protein? Doing a 40/30/30 split on the three has me eating 300g of protein, 225g of carbs and 100g of fats, which can't be right.

I can edit mine just fine! Also, protein fats and carbs have different caloric values. I think protein has twice the calories in 1g than a gram of fat, I am sure it's the same with carbs (them being denser).

 

[ACE 1991]

Checked my coffeemate and it has like 4 calories and barely any nutrition at all in it! That's great, I can eat more snacks along the day to satiate my hunger



I can edit mine just fine! Also, protein fats and carbs have different caloric values. I think protein has twice the calories in 1g than a gram of fat, I am sure it's the same with carbs (them being denser).

Well I want to be able to change my macro daily goals to 200g protein/350g carbs/95g fat, but it keeps auto adjusting the ratio so I can't. Is there something I'm doing wrong?

 

[Petrie]

Well I want to be able to change my macro daily goals to 200g protein/350g carbs/95g fat, but it keeps auto adjusting the ratio so I can't. Is there something I'm doing wrong?

Ignore the ratios MFP gives you, anytime you change any stat it resets them.

 

[sphinx]

I decided to go back to 87.5 kgs from 90 kgs on my squat because I suspect that the form/ROM I had when I did that weight two weeks ago wasn't good either and I think it paid off to go back to it.

The power rack was available and risk of injury was minimal and I went there with courage, with the mindest " I have this fucking weight behind me, there is no reason to hesitate, second-guess myself, doubts, NOTHING, I can do this" and yep, that was pretty good, good ROM, solid, complete 5x3 work sets. Now I can go to 90 kgs and feel confident.

I felt proud because a guy who looked decently trained and was clearly taller and heavier than me asked to take turns and he was struggling to do more than 5 reps with 87.5 kg

 

[Deleted member 47027]

and here I was about to say WHAT ABOUT DELOAD WEEK SPHINX

 

[BronzeWolf]

Well I want to be able to change my macro daily goals to 200g protein/350g carbs/95g fat, but it keeps auto adjusting the ratio so I can't. Is there something I'm doing wrong?

Now I see, yeah that's a bitch :\

 

[ACE 1991]

Ignore the ratios MFP gives you, anytime you change any stat it resets them.

Now I see, yeah that's a bitch :\

Yep, oh well. MFP is great, but it really isn't tailored to body building. If I just keep the numbers in my head (200/350/95) and ignore what MFP tells me I should be taking in that should be fine, yes?

 

[Lovely Salsa]

I just noticed something. I've gained 2,5 kgs in a little more than a month now and my weist has gone down from 84 cm to 83 cm

wat....

but still nice

 

[sphinx]

and here I was about to say WHAT ABOUT DELOAD WEEK SPHINX

aww man, you still think I should have a deload Week? :-/ or am I o.k to go and keep trying? (I will CRUSH that bench press lift next time I see it )

 

[deadbeef]

It's Ultimate Diet 2.0, mon-tuesday is 60% 1rm for 6x15, I didn't hit failure but the last few reps were almost always a struggle. And the worst part is I have to do most of it again tomorrow, all while keeping my calories under 2000 and my carbs around 50-60 a day. It's total body workout too, Lyle suggests machines but I'm not bout that machine life.





I split it, took me about an hour, which is less than my normal workout. I could have done the entire chest routine today but don't think I would have anything left in the tank for anything else.

I've done a round of German volume training in the past so the reps weren't as hard today but I'm sure tomorrow is going to be hell.

It's the fact that you have to do it on such low carbs and calories that killed me. The first few weeks were the worst for sure. I loved the carb ups though.

 

[Imm0rt4l]

I'm thinking about switching my routine to a push/pull/ leg . One week emphasis on strength, 2nd emphasis on hypertrophy.

 

[Deleted member 47027]

aww man, you still think I should have a deload Week? :-/ or am I o.k to go and keep trying? (I will CRUSH that bench press lift next time I see it )

Crush it then consider deload.

If something happens, heaven forbid BUT if it doesn't happen head for the deload. I'm sure you can do it though. A deload would do you good though for real.

 

[Petrie]

Be splitting my free time up more soon since Fantasy Football season begins shortly!

Anybody else in fitgaf partake?

Just more things in my life to CRUSH at!

 

[MrToughPants]

14 year old cleans 174kg (385)...weighing 152lbs

 

[FallingEdge]

Be splitting my free time up more soon since Fantasy Football season begins shortly!

Anybody else in fitgaf partake?

Just more things in my life to CRUSH at!

I'm looking to win my work league this year.

Finished 2nd last year. Third the last 2 years ;_;

 

[ACE 1991]

Alright guys, this is a rough estimate of how I want my bulking diet to look, please tear it apart so I can get it right! http://imgur.com/t9SWZnZ

Sodium looks a bit high. My goal is 3000 cals and I understand this is under that, so I will add some food like almonds and veggies and green peppers to flesh it out and hit the macros. I plan on alternating between the turkey breast at lunch time with chicken breast. Thoughts? As I mentioned above, my goal is 200g protein/350g carbs/95g fat. Thank you for any and all help, I've learned so very much from all the helpful people here this year.

 

[blackflag]

Alright guys, this is a rough estimate of how I want my bulking diet to look, please tear it apart so I can get it right! http://imgur.com/t9SWZnZ

Sodium looks a bit high. My goal is 3000 cals and I understand this is under that, so I will add some food like almonds and veggies and green peppers to flesh it out and hit the macros. I plan on alternating between the turkey breast at lunch time with chicken breast. Thoughts? As I mentioned above, my goal is 200g protein/350g carbs/95g fat. Thank you for any and all help, I've learned so very much from all the helpful people here this year.

That sodium isn't very high for someone that lifts (you need more of it) it's a non issue.

Looks really good but imo needs more vegetables. You could just add a cup of broccoli to each meal or something. It's 30 cals.

Also, personally I'd split that up into more meals but that's just preference. Not necessary.

 

[ACE 1991]

That sodium isn't very high for someone that lifts (you need more of it) it's a non issue.

Looks really good but imo needs more vegetables. You could just add a cup of broccoli to each meal or something. It's 30 cals.

Also, personally I'd split that up into more meals but that's just preference. Not necessary.

Thanks for the quick feedback! Could I simply munch on more peppers instead of adding the broccoli? I eat them like apples, so it's easy in that in requires no preparation. Also there is nothing wrong with having so much protein amongst only 3 meals, right? I remember reading something about the body being unable to synthesize protein after a certain amount of grams in one sitting.

 

[BronzeWolf]

That sodium isn't very high for someone that lifts (you need more of it) it's a non issue.

Looks really good but imo needs more vegetables. You could just add a cup of broccoli to each meal or something. It's 30 cals.

Also, personally I'd split that up into more meals but that's just preference. Not necessary.

How much sodium is recommended for lifters? 5000mg a day on keto is the regular recommendation, is that enough? I am not worried about sodium, just pour some salt into a glass of water and boila but I want to get the right amount.

 

[blackflag]

How much sodium is recommended for lifters? 5000mg a day on keto is the regular recommendation, is that enough? I am not worried about sodium, just pour some salt into a glass of water and boila

Mine is usually around 5k per day. some days lower. Basically I just don't worry about it being high.

If you have some preexisting high bp issue then it might be different.

 

[blackflag]

Thanks for the quick feedback! Could I simply munch on more peppers instead of adding the broccoli? I eat them like apples, so it's easy in that in requires no preparation. Also there is nothing wrong with having so much protein amongst only 3 meals, right? I remember reading something about the body being unable to synthesize protein after a certain amount of grams in one sitting.

It doesn't need to be broccoli. That was just an example. I'm not sure the micronutrients in peppers so I can't say if those would be great as almost your only vege source.

There's debates back and forth on the number of meals and protein intake at one time. For me, more meals seems to work better for weight loss. I had no problem bulking with like 3-4 meals a day though. Next time I'm going to do 6 though since I'm used to it now.

 

[BronzeWolf]

Mine is usually around 5k per day. some days lower. Basically I just don't worry about it being high.

If you have some preexisting high bp issue then it might be different.

Great! I just have to find 111mg of potassium plus 350mg of magnesium and I will be all set.

I found it, 50gr of spinach should do it

 

[Noema]

Also, protein fats and carbs have different caloric values. I think protein has twice the calories in 1g than a gram of fat, I am sure it's the same with carbs (them being denser).

Protein= 4kcal per gram
Carbohydrates=4kcal per gram
Fat= 9kcal per gram

That's why stuff like Peanut butter is so calorie dense.

 

[SeanR1221]

Yeah I usually end up with a lot of sodium. Anywhere from 2800-4000

 

[SeanR1221]

Fuuuuck that dinner was good. .5 pound of chicken chopped with a pink lady apple, cup of grapes and mixed with mayo. Perfect summer dinner.

 

[sphinx]

There's debates back and forth on the number of meals and protein intake at one time. For me, more meals seems to work better for weight loss. I had no problem bulking with like 3-4 meals a day though. Next time I'm going to do 6 though since I'm used to it now.

in a somewhat related note, I'd like to report the following. My estimated Protein intake is 150 gr and because I didn't want to go through the 5 or 6 meals a day I decided I'd take 3 meals with around 50 grams and then complement with a shake so as to never be under 160.

my body complained and had to stop. I developed a bit of discomfort while urinating and it was pretty clear it was due to that. Workout days in which I'd take that chocolate shake with 50 protein grams would exacerbate the feeling. It wasn't pain or blood or anything, just an annoying discomfort, who knows, maybe I am just getting old.

I am taking measures and putting things aside from my diet to discard them or locate the cause and see what is causing it. But it started when I bought that protein powder, it seems pretty obvious, it's been a week without it and I feel much better.

I guess I am the only one so this isn't a warning or anything, I just wanted to comment on it.

 

[abuC]

It's the fact that you have to do it on such low carbs and calories that killed me. The first few weeks were the worst for sure. I loved the carb ups though.

I don't take creatine or BCAA, preworkout I just chug some water so for me it's just a matter of sheer willpower to get through it. I think I can do it, the tension workout is going to suck ass though.

I already have my carb day planned in my head, can't wait!

 

[Cooter]

Haven't felt this strong on a chest day in a while! 315x5. Must be the deadlifts!

EDIT: Actually 318. I forgot the bar is 48. I'll take the 3lbs with satisfaction.

 

[moocow]

I've been doing starting strength and going up 10 pounds every workout on squats. Last week I had 245, and I failed after four reps on 255. Well rather I decided that I should stop after my form went to crap. What do I do now? Reset? How much? Keep trying?

 

[rando14]

I've been doing starting strength and going up 10 pounds every workout on squats. Last week I had 245, and I failed after four reps on 255. Well rather I decided that I should stop after my form went to crap. What do I do now? Reset? How much? Keep trying?

You'll probably get differing advice on this. My advice would be to deload and focus on form. Form is critical when lifting, especially on the major lifts. Master the form, then work your way up from there.

Finally got around to trying that Miracle Noodle Zero calorie pasta. Its definitely not a substitute, as the texture is rubbery, almost like calamari, but for a filling side dish or something, it isn't bad. No taste, just whatever you prepare it with, which for me today was some olive oil, garlic and salt.

Will eat again. Better than expected.

very interesting! How would you say it compares to spaghetti squash?

 

[Petrie]

Finally got around to trying that Miracle Noodle Zero calorie pasta. Its definitely not a substitute, as the texture is rubbery, almost like calamari, but for a filling side dish or something, it isn't bad. No taste, just whatever you prepare it with, which for me today was some olive oil, garlic and salt.

Will eat again. Better than expected.

 

[moocow]

You'll probably get differing advice on this. My advice would be to deload and focus on form. Form is critical when lifting, especially on the major lifts. Master the form, then work your way up from there.

My form is relatively solid. Ran into a guy in my gym who turned out to be Brendan Stote (ridiculous powerlifter and a very nice dude) and he helped me work out some kinks in my form. I think 255 might just have been a bit too much for me to try today. I know it's too early for me to go back to 531 because I'm positive I can get some more out of SS.

 

[msdstc]

So I think I got this tweaked properly now... What's fitness gaf think?

Today was workout A

Squats

135 3x5

Incline press

did 115 too easy moved up to

125 3x5

Deadlift
still struggling to find a good weight for this

Did 155 first and really focused on form, moved slowly and kept bar close to body all the way down

Then 175, still fairly easy and more concerned about form. Really trying to take it easy on my knee here.

Finally Pull ups
I'm TERRIBLE at these... any advice, or should I just keep plugging away?

I did

3
4
3

I'm not fully extending, I'm just doing as much as I feel I can. I saw an improvement over last monday, but still suck. Any advice? Also what do you guys usually do for pre workout? I wake up, drink a protein shake and eat a large cup of dry oats and a banana.

edit- also thoughts so far on SS

- Easily able to keep workouts under an hour now. Before I was doing 12 reps on each, recovery time took longer between sets and was doing a full body workout with no rest days in between.
- My shoulders are no longer stiff, and seperating shoulder press and incline press has made both of them excel quite a bit in terms of ease.
- not sure if this is just coincidence, but my range of motion has improved 10 fold in most areas. No more snapping/clicking in shoulder and elbow, and my squats have worked as a dynamic stretch for my groins/abductors. I'm assuming I was overworking connective tissue/tendons in the shoulders causing inflamation which would cause them to slide or snap over a bone.
- LOVE workout days, feels great, no longer killing myself, and dreading the pain I faced ahead.

Any recommendations or thoughts? Bumpin it.

 

[SquiddyCracker]

I think you're doing just fine, your pull-up numbers are also high enough to merit further pull-ups.

What you can do though to strengthen those lats is to throw in pull-down until exhaustion after your pull-ups. Just keep gradually increasing weight for your compound lifts, and ensure you have good form throughout all sets.