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[andycapps]

I kind of buried this at the bottom of my last post. Looking for some tips on this.

I think I'm around 20% based on some other pictures I've seen on the net. Though based on the pictures above I'd be between 20 and 25%. I'd like to be between 12-15%. On that note, any practical suggestions on how to get to that place in 3 months before my anniversary trip? Or at least to make good headway? It does not seem like the right routine to get me there as I'd have to cut and do cardio, neither of which are SS.

 

[abuC]

Up to 221lbs, kind of like the way I look at this weight more so than at 215lbs.


My shoulder is getting better, was able to do OHP yesterday for the first time in 3 months, could only lift 135lbs but it's a start. I think I've done about 10,000,000 face pulls in the last month, my shoulders are starting to balance out a bit. I still get a dull ache but no more popping or sharp pains.

 

[FallingEdge]

I kind of buried this at the bottom of my last post. Looking for some tips on this.

I think I'm around 20% based on some other pictures I've seen on the net. Though based on the pictures above I'd be between 20 and 25%. I'd like to be between 12-15%. On that note, any practical suggestions on how to get to that place in 3 months before my anniversary trip? Or at least to make good headway? It does not seem like the right routine to get me there as I'd have to cut and do cardio, neither of which are SS.

What's your current height and weight? Age?

Up to 221lbs, kind of like the way I look at this weight more so than at 215lbs.


My shoulder is getting better, was able to do OHP yesterday for the first time in 3 months, could only lift 135lbs but it's a start. I think I've done about 10,000,000 face pulls in the last month, my shoulders are starting to balance out a bit. I still get a dull ache but no more popping or sharp pains.

When doing face pulls, do you "lean back" at all?

 

[Poindexter]

I kind of buried this at the bottom of my last post. Looking for some tips on this.

I think I'm around 20% based on some other pictures I've seen on the net. Though based on the pictures above I'd be between 20 and 25%. I'd like to be between 12-15%. On that note, any practical suggestions on how to get to that place in 3 months before my anniversary trip? Or at least to make good headway? It does not seem like the right routine to get me there as I'd have to cut and do cardio, neither of which are SS.

You don't need to do cardio to cut. Fat loss is mainly diet. Clean up your diet and create deficit that would get you to lose x amount of lbs in the next 3 months to get you closer to your goal.

 

[SeanR1221]

I've been eating 3lb chicken every day for a week and a half. I was so sick of it after a few days but now I just don't even care. It's like gassing up a car. There's no enjoyment in it but it's gotta be done.

This is a good way to look at it. I need to get over the pleasure foods, realize this is only temporary, and suck it up.

 

[Eidan]

Can I just walk into a standard gym and ask someone there to calculate my BF%? I'd be willing to pay five bucks.

 

[Imm0rt4l]

Can I just walk into a standard gym and ask someone there to calculate my BF%? I'd be willing to pay five bucks.

In a standard gym, you might be able to do one an electronic impedance test which are usually kinda crap, but are consistent if you operate them within the same circumstances ie: in the morning after relieving yourself. Problem is those usually require that you are hydrated for it to be more accurate iirc, and they are pretty much useless for anyone under 10% bf. I think they're decent enough to get an idea of where you may be standing.

 

[abuC]

What's your current height and weight? Age?



When doing face pulls, do you "lean back" at all?

I don't lean back, but I'm not using more than 70lbs, I haven't done direct heavy lifting of any kind with my shoulders in months.

 

[FallingEdge]

Can I just walk into a standard gym and ask someone there to calculate my BF%? I'd be willing to pay five bucks.

With the 24 hour I go to, I can just walk up to one of the trainers and ask. They do a standard body caliper test.

I don't lean back, but I'm not using more than 70lbs, I haven't done direct heavy lifting of any kind with my shoulders in months.

kk thanks

 

[harSon]

I've been eating 3lb chicken every day for a week and a half. I was so sick of it after a few days but now I just don't even care. It's like gassing up a car. There's no enjoyment in it but it's gotta be done.

I've been eating chicken on the Foreman Grill 1-2x a day (2 decently sized breasts per meal) for damn near two years now, and I've yet to get tired of it. I could eat chicken and tilapia every day, prepared the same every time, and never get tired of it.

Tuna though? I get tired of that real quick.

 

[Imm0rt4l]

I really like salmon, but damn it's expensive. I stay with Tilapia for this reason.

I've been eating chicken on the Foreman Grill 1-2x a day (2 decently sized breasts per meal) for damn near two years now, and I've yet to get tired of it. I could eat chicken and tilapia every day, prepared the same every time, and never get tired of it.

Tuna though? I get tired of that real quick.

This is exactly how I am.

 

[CrankyJay]

Ugh I hate this chart. I feel miles away from 15% guy in terms of leanness. My gut isn't even as flat as the 20% guy, FFS.

No kidding...is that 20% picture accurate?

 

[CrankyJay]

yea, that chart sucks. Not everyone's fat distribution is the same, it would be a better chart if it were all the same person or at least similar musculature and lighting. That said, a lot of people underestimate their bodyfat percentage.


I'm currently sitting between 10-12%

I figure I'm around 18%ish but my upper abs aren't showing like that guys....lol. It's like my legs and arms are incredibly lean, but I have some boobies and some love handles and lower back fat. WTF is that?

Maybe I'm 20+ and I'm fooling myself.

196 lbs, 6'2

 

[FallingEdge]

I figure I'm around 18%ish but my upper abs aren't showing like that guys....lol. It's like my legs and arms are incredibly lean, but I have some boobies and some love handles and lower back fat. WTF is that?

Maybe I'm 20+ and I'm fooling myself.

196 lbs, 6'2

As mentioned, not everyone carries body fat the same way. So you could very well be 18%.

 

[andycapps]

What's your current height and weight? Age?

6'1" 220. I'm 30, work a desk job. Currently do the 3 days of SS a week. I do very limited cardio, just sprints last weekend. Anything cardio seems to hurt my success with the weights, which makes sense since I'm not supposed to do any on SS.

You don't need to do cardio to cut. Fat loss is mainly diet. Clean up your diet and create deficit that would get you to lose x amount of lbs in the next 3 months to get you closer to your goal.

I know that diet is probably 80-90% of fat loss, and that lifting and building muscle helps to burn fat as well. Just wondering if cardio would be helpful as well. Basically, wondering if I'm on the right plan for my 3 month goal or if I need to change to a different one that gives me some type of cardio built into it.

I figure I'm around 18%ish but my upper abs aren't showing like that guys....lol. It's like my legs and arms are incredibly lean, but I have some boobies and some love handles and lower back fat. WTF is that?

Maybe I'm 20+ and I'm fooling myself.

196 lbs, 6'2

If you're around 18% at that height and weight then I've got to be closer to 30% haha. And I know everybody carries weight different, but I don't see how you could be at 18% at that height and weight.

 

[moocow]

first shoulder day on 531 was super easy. Although it was probably stupid, Idecided to figure out my flat bench max because I've only done dumbbells for over a year. I went from 105 lb dumbbells 3x8 [ heaviest my school gym has) to a barbell one rep max of 265. A little disappointing because I expected more, but it is what it is.

 

[Zoe]

6'1" 220. I'm 30, work a desk job. Currently do the 3 days of SS a week. I do very limited cardio, just sprints last weekend. Anything cardio seems to hurt my success with the weights, which makes sense since I'm not supposed to do any on SS.



I know that diet is probably 80-90% of fat loss, and that lifting and building muscle helps to burn fat as well. Just wondering if cardio would be helpful as well. Basically, wondering if I'm on the right plan for my 3 month goal or if I need to change to a different one that gives me some type of cardio built into it.

Cardio would mostly just supplement the calorie deficit from your diet. If you target low intensity for a long period of time (say a 1 hour walk), it shouldn't affect your lifts. You would burn a few hundred calories from that.

 

[Poindexter]

I figure I'm around 18%ish but my upper abs aren't showing like that guys....lol. It's like my legs and arms are incredibly lean, but I have some boobies and some love handles and lower back fat. WTF is that?

Maybe I'm 20+ and I'm fooling myself.

196 lbs, 6'2

I hate those fucking pictures. It does this to me as well. Because of my body dysmorphia and losing weight I still see myself like 25% to 30%. But I've asked people based on those pictures and they all say between 15% and 20%. It makes me feel better when they say it, but I still don't see it. Gah. I hate those fucking pictures.

I can see my top 4 abs in the morning and my upper chest is extremely (well, relatively speaking) defined, but I've got some boobies and love handles. Those pictures just end up fucking with your head since everyone carries weight differently. You tend to only compare your worst parts.

 

[FallingEdge]

6'1" 220. I'm 30, work a desk job. Currently do the 3 days of SS a week. I do very limited cardio, just sprints last weekend. Anything cardio seems to hurt my success with the weights, which makes sense since I'm not supposed to do any on SS.



I know that diet is probably 80-90% of fat loss, and that lifting and building muscle helps to burn fat as well. Just wondering if cardio would be helpful as well. Basically, wondering if I'm on the right plan for my 3 month goal or if I need to change to a different one that gives me some type of cardio built into it.

re: cardio - what Zoe said.

So let's say that you are indeed 220 @ 20% and you want to cut down to 15% bf.

That means you want to lose 11 lbs which would put you at 209 lbs. This is in a perfect world situation where you lose nothing but fat. Not counting water weight, loss of muscle, etc.

 

[Poindexter]

That's it. Balls to hell. Tomorrow morning I'm snapping a pic and I'll let you guys tell me around what bf I am.

 

[andycapps]

re: cardio - what Zoe said.

So let's say that you are indeed 220 @ 20% and you want to cut down to 15% bf.

That means you want to lose 11 lbs which would put you at 209 lbs. This is in a perfect world situation where you lose nothing but fat. Not counting water weight, loss of muscle, etc.

Thanks to both of you for the tips. Sounds like I need to start adding some walking in to my routine. Sprints seem to be a bit much for Starting Strength as I think those feel like a leg workout in and of themselves. Diet is pretty clean now, but I've really got to watch that to hit my goals.

 

[blackflag]

I've been eating chicken on the Foreman Grill 1-2x a day (2 decently sized breasts per meal) for damn near two years now, and I've yet to get tired of it. I could eat chicken and tilapia every day, prepared the same every time, and never get tired of it.

Tuna though? I get tired of that real quick.

I could eat Tilapia everyday but the amount I consume it's too expensive. I went through an 18 dollar bag in one day. 20 dollar bag of chicken lasts 3. I do tire of chicken but it's all good when I put some red hot on it.

 

[Zoe]

Thanks to both of you for the tips. Sounds like I need to start adding some walking in to my routine. Sprints seem to be a bit much for Starting Strength as I think those feel like a leg workout in and of themselves. Diet is pretty clean now, but I've really got to watch that to hit my goals.

If you have access to an elliptical, that would probably be better on your feet and joints compared to walking.

 

[balddemon]

round 1: 8 pullups, 20 pushups
round 2: 4 pullups, 20 pushups
round 3: out of breath ready to throw up

dat month off (so far).

 

[harSon]

I really like salmon, but damn it's expensive. I stay with Tilapia for this reason.

This is exactly how I am.

Yeah man, Salmon is fucking delicious but it costs way too much. I pretty much restrict myself to chicken, fish (typically Tilapia or Swai), and pork products (Pork Chops, Pork Shoulder Steaks, Pork Roast, etc) because of costs. I'll have steak if there's a decent enough sale going at the store, and salmon on rare occasion. It never seems to go on sell though

I could eat Tilapia everyday but the amount I consume it's too expensive. I went through an 18 dollar bag in one day. 20 dollar bag of chicken lasts 3. I do tire of chicken but it's all good when I put some red hot on it.

Do any of your local Walmarts have a grocery store in them? Bags of chicken and Tilapia/Swai are pretty damned cheap there for a pretty decent amount.

 

[SeanR1221]

Yeah man, Salmon is fucking delicious but it costs way too much. I pretty much restrict myself to chicken, fish (typically Tilapia or Swai), and porn products (Pork Chops, Pork Shoulder Steaks, Pork Roast, etc) because of costs. I'll have steak if there's a decent enough sale going at the store, and salmon on rare occasion. It never seems to go on sell though



Do any of your local Walmarts have a grocery store in them? Bags of chicken and Tilapia/Swai are pretty damned cheap there for a pretty decent amount.

Hmmm....

 

[andycapps]

If you have access to an elliptical, that would probably be better on your feet and joints compared to walking.

I do probably once a week. Walking doesn't bother my knees like jogging does.

 

[harSon]

Hmmm....

Hahahaha

 

[Brolic Gaoler]

Okay, I think I'm going to invest in a belt.

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=299&pid=5853
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=299&pid=3495

thoughts? Would rather spend more to get a quality belt.

I have the 13mm one and it's fantastic, and it's great for deads too.

I actually have two of them, a medium and a large one since they messed up my original order, lol.

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=5653

 

[Zoe]

I do probably once a week. Walking doesn't bother my knees like jogging does.

Well there's a difference between walking and walking for an hour.

 

[andycapps]

Well there's a difference between walking and walking for an hour.

True, just did half an hour at about 3.5 MPH after my SS workout. Felt good to get outside on a great day after being inside most of the winter. Not bad at all when listening to podcasts.

 

[Timedog]

I bought some coconut oil for the first time. It is delicious.

Anyone tried or heard anything about Tom's flats used for weightlifting? I want something that I'd actually wear once in awhile outside the gym (not a fan of chucks).

http://www.amazon.com/dp/B000X2UJHO/?tag=neogaf0e-20

 

[A More Normal Bird]

I said a full body suit because have to find a way to distribute weight naturally vs just a weight vest. Still, it's just a hair-brained idea that probably wouldn't work.

I think a high gravity training room would be a better idea, but then again you'd have to make sure your organs could take the pressure. Having barely survived my attempts at dodging lightning, I'm beginning to think it was borderline irresponsible of television stations to broadcast shows for kids that promoted such infeasible training methods.

 

[Brolic Gaoler]

I think a high gravity training room would be a better idea, but then again you'd have to make sure your organs could take the pressure. Having barely survived my attempts at dodging lightning, I'm beginning to think it was borderline irresponsible of television stations to broadcast shows for kids that promoted such infeasible training methods.

Wut?

 

[A More Normal Bird]

Wut?

Are you saying you got your deadlift to over 500lbs without training in a hyperbolic time chamber?

Spoiler

They're Dragonball references

 

[nilbog21]

hey guys bought some of this at the gym today because it was on sale

I thought eating a few egg whites a day would be enough protein but not even close, so I'm going to try protein shakes and look at results.

question is, when do i take this stuff? do i need to get 150g of protein every day, or just days i work out on?

 

[Timedog]

I think a high gravity training room would be a better idea, but then again you'd have to make sure your organs could take the pressure. Having barely survived my attempts at dodging lightning, I'm beginning to think it was borderline irresponsible of television stations to broadcast shows for kids that promoted such infeasible training methods.

When you put on fat you seem to always put on some muscle with it (fat strength!). Is this because of some biological link where it's impossible for fat to grow without some muscle also growing, or is it your bodies natural response to being heavier?

If the latter, than maybe the high gravity training room could give you the anabolic benefits of getting fat, without actually getting fat. Vegeta and Goku were pretty ripped.

 

[Sallokin]

Today I did my six month follow up in the BodPod at my gym. I'm not entirely sure how it works but you sit in it in your skivvies and a swim cap and it kicks out some numbers regarding body composition.

To say I was disappointed would be an understatement.

Last time I did it in September right as I started getting serious about diet/exercise I was 225 lbs and 37% body fat with a RMR of 1807. Today I went and I'm 198 lbs and 31% body fat with a RMR of 1708.

According to the machine I lost 21 lbs of straight fat and 5 lbs of other mass (could be emptier bowels, empty stomach, water weight etc). Overall muscle composition stayed the same. I've been really busting my ass and eating better than ever. I wasn't expecting to be in the low 20s, but I figured I would be about 26 or 27%. I was also super disappointed that I apparently haven't gained any muscle mass in all this time. I also don't understand how my RMR dropped by 99 if I'm consistently more active.

I'm not even sure if this is remotely normal and I'm just overreacting. Any advice would be most welcome.

 

[Timedog]

Today I did my six month follow up in the BodPod at my gym. I'm not entirely sure how it works but you sit in it in your skivvies and a swim cap and it kicks out some numbers regarding body composition.

To say I was disappointed would be an understatement.

Last time I did it in September right as I started getting serious about diet/exercise I was 225 lbs and 37% body fat with a RMR of 1807. Today I went and I'm 198 lbs and 31% body fat with a RMR of 1708.

According to the machine I lost 21 lbs of straight fat and 5 lbs of other mass (could be emptier bowels, empty stomach, water weight etc). Overall muscle composition stayed the same. I've been really busting my ass and eating better than ever. I wasn't expecting to be in the low 20s, but I figured I would be about 26 or 27%. I was also super disappointed that I apparently haven't gained any muscle mass in all this time. I also don't understand how my RMR dropped by 99 if I'm consistently more active.

I'm not even sure if this is remotely normal and I'm just overreacting. Any advice would be most welcome.

You typically don't gain muscle while you're losing fat. Dieting lowers your resting metabolic rate.

 

[cryptic]

You typically don't gain muscle while you're losing fat. Dieting lowers your resting metabolic rate.

Have you looked into Martin Berkhans' stuff? Some feel his way of eating is a"hack" to gain muscle while losing fat. It's basically an 8 hr feed period buffered with high carb WODs and low carb off days.

 

[Timedog]

Have you looked into Martin Berkhans' stuff?

I kind of do IF sometimes maybe, but not strictly. I like the ideas behind it.

I'm just saying "typically".

 

[Sallokin]

You typically don't gain muscle while you're losing fat. Dieting lowers your resting metabolic rate.

Was completely unaware that this was the case.

Have you looked into Martin Berkhans' stuff? Some feel his way of eating is a"hack" to gain muscle while losing fat. It's basically an 8 hr feed period buffered with high carb WODs and low carb off days.

I'll take a looks, thanks.

 

[Timedog]

Was completely unaware that this was the case.

Yeah, if you didn't lose any muscle that's actually really good.

 

[cryptic]

I kind of do IF sometimes maybe, but not strictly. I like the ideas behind it.

I'm just saying "typically".

Yeah I was just looking for your input on it more or less. That you use it somewhat is cool enough.

Have you looked into Ray Peat's stuff? It's very complex and I think you might find it interesting.
I started eating his way after having had trouble a few years on low carb/ketogenic diets.

 

[Sallokin]

Yeah, if you didn't lose any muscle that's actually really good.

I did not, according to the machine. I have 62 lbs of straight fat left and 136 lbs is non fat mass (muscle, internal organs, bones etc).

 

[A More Normal Bird]

Today I did my six month follow up in the BodPod at my gym. I'm not entirely sure how it works but you sit in it in your skivvies and a swim cap and it kicks out some numbers regarding body composition.

To say I was disappointed would be an understatement.

Last time I did it in September right as I started getting serious about diet/exercise I was 225 lbs and 37% body fat with a RMR of 1807. Today I went and I'm 198 lbs and 31% body fat with a RMR of 1708.

According to the machine I lost 21 lbs of straight fat and 5 lbs of other mass (could be emptier bowels, empty stomach, water weight etc). Overall muscle composition stayed the same. I've been really busting my ass and eating better than ever. I wasn't expecting to be in the low 20s, but I figured I would be about 26 or 27%. I was also super disappointed that I apparently haven't gained any muscle mass in all this time. I also don't understand how my RMR dropped by 99 if I'm consistently more active.

I'm not even sure if this is remotely normal and I'm just overreacting. Any advice would be most welcome.

There's always going to be a margin of error with these things, especially when you factor in day to day variances. You might have lost 6% bf, but it could be closer to 10%. Has your strength/cardio gone up over the six months? Though you may not have lost as much fat as you wanted, progress comes in a variety of ways. Assuming RMR is Resting Metabolic Rate, it's not going to take into account how active you are, but it will go down if you lose weight.

 

[BankaiZaraki]

Fuck my hamstrings still hurt from yesterday. Find it odd that no other muscle group ges this sore after a workout. :/ a little worried about it because my jobs requires me to walk.. A lot.

 

[Sallokin]

There's always going to be a margin of error with these things, especially when you factor in day to day variances. You might have lost 6% bf, but it could be closer to 10%. Has your strength/cardio gone up over the six months? Though you may not have lost as much fat as you wanted, progress comes in a variety of ways. Assuming RMR is Resting Metabolic Rate, it's not going to take into account how active you are, but it will go down if you lose weight.

Yeah, my cardio and lifts have all progressed pretty well and I haven't really stalled on any to the point where a deload didn't eventually get me through. Thanks for the RMR info.

 

[Brolic Gaoler]

Fuck my hamstrings still hurt from yesterday. Find it odd that no other muscle group ges this sore after a workout. :/ a little worried about it because my jobs requires me to walk.. A lot.

That's good you should be walking. Also day 2 of DOMS is usually worse.

 

[Timedog]

I just drank a combination of hot water, metamucil, creatine monohydrate, and coconut oil mixed together, as a chaser for a big swig of fish oil I had just downed. Then a drank half of an RTD that was expired by several months and had lumpy shit in it.

Hope I don't die.