I would increase cardio if I were you. If you can continually make progress on the weight scale their won't be much reason to rely on the other stuff imo. At least not until you feel pretty lean and plateau in weight loss. If you're watching your diet you may want to adjust your macros a bit. I dropped my carbs down from around 400 to 250(incrementally). Without having to do much cardio and saw a lot of progress and when I'm at my goal I'll reverse diet and incrementally bring my macros up.I don't really need any appetite suppressants, my will is good and coffee usually does the trick anyway
I'm probably around 18% if I had to guess (I really have no idea though, just that' it's too much), what would you suggest? Or should I even bother with anything at this point and just do more treadmill walking and be patient?
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Fitness |OT5| Intermittent Farting, Wrist Curls and Hammer Strength Machine Spotters
- Thread starter MjFrancis
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I used to do that. Look what happened to me.
BruceLeeRoy
Banned
For my last week here at the gym, I've been doing nothing but constant curls of the Olympic bar in the squat rack, while groaning with each rep, till I reach orgasm.
They have yet to fire me, and I have yet to do shit for almost two weeks now. I'm perplexed.
FallingEdge
Member
Bah, said fuck it to my diet today...
banh mi and and fishsauce wings...gaddamn
was leg day tho...
Banh mi are the greatest meals in the world.
Spam and egg >>>>>>>>>>>>>>>>>>>>>>>>>>> anything else.
Bah, said fuck it to my diet today...
banh mi and and fishsauce wings...gaddamn
was leg day tho...
Nice, I could think of worse ways to mess my diet.
Much worse.
FallingEdge
Member
Rare steak pho with extra meatballs.
Getting the pho next time.
Shao Kahn Brewing a Stew
Banned
*high five*
BruceLeeRoy
Banned
Ahhh man that looks so dang good right now.
HisshouBuraiKen
Member
wat.
Should've mentioned I'm on a type of cyclical ketogenic diet (Carb Nite); ultra low carb 6.5 days a week with one massive refeed on the seventh night. It's the precursor to carb back loading, by the same guy.
You're killing me Cranky. My current stomach bug makes it hard for me to eat anything (MAH GAINZ!) but I'm definitely getting a banh mi or two or 5 soon.
My god, I think I have to say screw my cut today. Maybe it is refeed time or something because it's 10:30am and I'm starving. I usually take EC at 6:30 am and then eat at like 12. I had a quest bar already and it didn't even dent my hunger.
So hungry
It would be better if I could hold off and just eat my chicken and broccoli until after my workout tonight but I have a feeling that might not happen.
So hungry
It would be better if I could hold off and just eat my chicken and broccoli until after my workout tonight but I have a feeling that might not happen.
Are you saying those things are off-limits for your diet?
Really, the bread is the only thing that's really off limits...
I'm pretty consistent with carbs and protein in a meal the problem is I can have 1 turkey sandwich with broccoli for lunch and I don't need to eat anything else until dinner. I will try the shake and try and make it a once a day thing on top of my regular shake for my workouts.
TheDarkStark
Member
Here is the finished product:
And it is AMAZING. Wow. I think I'm going to tweak it a little next time (going to use vanilla whey, and maybe like 1oz less greek yogurt).
You guys should try it.
I think I also cut down the greek yogurt a little bit. It's been awhile though.
entremet
Member
lol.
i do all the good stuff too. squats, bench, rows, deads. i just tack on two arm exercises at the end of my workouts.
OK I'm excited to try this, thanks for the update. The macros are great, good to hear the taste is too. Gotta go do some shopping.Here is the finished product:
And it is AMAZING. Wow. I think I'm going to tweak it a little next time (going to use vanilla whey, and maybe like 1oz less greek yogurt).
You guys should try it.
Speaking of Greek yogurt. I'm cheap so I normally don't buy it. But I do get Kroger's carb master yogurt.
6oz
60 Cal
Fat 1.5
Carb 4
Protein
And its usually 10 for 4 bucks
This is the problem, it isn't about need. You eat regardless because you have a goal.
TheDarkStark
Member
This. Almost never have I "needed" all the food that I eat when bulking, but I shove it down my gullet because it must be done.
Yep. Need is only about maintenance. We are looking to go well beyond maintenance.
SniperHunter
Banned
Did 50 lps dead lifts on sunday, my legs and ass are still hurting right now. But what an exercise!! It madw swet like a pig
FallingEdge
Member
5/3/1 OHP
3 x 105
3 x 140
10 x 155
Incline Bench - 5 x 12 @ 140
Pendlay Rows - 5 x 12 @ 165
Rope Tricep Pushdowns - 5 x 12 @ 110
Decided to switch to the Periodization Bible and I like it. Pendlay Rows when done properly really worked my back and my traps. Lowered the weight with strict form and damn, felt great. My traps were on fire. Loved it.
3 x 105
3 x 140
10 x 155
Incline Bench - 5 x 12 @ 140
Pendlay Rows - 5 x 12 @ 165
Rope Tricep Pushdowns - 5 x 12 @ 110
Decided to switch to the Periodization Bible and I like it. Pendlay Rows when done properly really worked my back and my traps. Lowered the weight with strict form and damn, felt great. My traps were on fire. Loved it.
My best friend who's been really into lifting, fitness, and such for damn near 10 years wants to go together regularly, and does the beginning parts of 5/3/1 with me, but then for all the assistance just gravitates towards hammer strength machines because he "likes them better, can do more weight, and gets a better pump". I don't get it, and I enjoy working out together, but feel like I need to gravitate back towards my free weights. Feels bad man.
Isn't it possible in some (I never deal in absolutes) that maybe the machine is as good, if not better, than free weights (strictly talking about assistance)?
The Lamonster
Member
Yes I read the OP.
I want to ask about cardio - my trainer told me "don't jog, it will only burn muscle and not fat. walk fast to burn fat, it's all about where your heart rate is"
Is that accurate? How do I cardio to burn fat without burning through the muscle I'm trying to build?
I want to ask about cardio - my trainer told me "don't jog, it will only burn muscle and not fat. walk fast to burn fat, it's all about where your heart rate is"
Is that accurate? How do I cardio to burn fat without burning through the muscle I'm trying to build?
you do want to keep your heartrate in a certain zone for optimal fat burning. going off my high school gym class, that zone is like 135-180 or something. doesn't matter how you do that I don't think.
BruceLeeRoy
Banned
I've always been able to burn the most amount of fat following the idea of High Intensity over Short Period of time.
When I am trying to lean out I start every workout with a 1 mile run at the fastest possible sprint I can maintain. Record your progress and aim to beat your time every session.
I really don't know. All I know is a majority of our assistance stuff has been hammer machines, perhaps there's some truth to his outlook?
The Lamonster
Member
But what about the heartrate "rule" mentioned above? Don't those crazy sprints basically make it max?
Pretty sure it's a myth. Your body gets something like 90 percent of its energy production from fat and carbs when you are doing cardio. So, it's not really "robbing" your muscles of protein.
I remember there was a study a few years back where European nutritionists followed around ultra marathoners and did full MRIs on their bodies periodically throughout the race. They lost a ton of fat and very little muscle. Most all of it in their legs.
Also, as an anecdotal, Arnold Schwarznegger would frequenlty end workouts by running multiple miles each day. Although he was so juiced up, maybe that's not a great example.
Zoe
Member
Sprints in short bursts would most likely be HIIT.
You either want to go long and steady or short and fast.
The Lamonster
Member
Awesome, thanks for the tips dudes.
Two weeks off, starting next Friday, before I begin a new job. In week 6 of the cut, down 9 pounds from the start (209 => 200). Goal was to get to 192-193 and gauge leanness at that level.
Want to capitalize on the free time by sitting around and playing video games in my queue, eat a bunch of salty gaming snacks, + grab a cheapo one-month gym membership to a real gym to get into the swing of lifting heavy things before I begin the new employment (i.e. deads, squats, bench with a god damn free weight barbell woo).
But the cut. WHAT DO?
Want to capitalize on the free time by sitting around and playing video games in my queue, eat a bunch of salty gaming snacks, + grab a cheapo one-month gym membership to a real gym to get into the swing of lifting heavy things before I begin the new employment (i.e. deads, squats, bench with a god damn free weight barbell woo).
But the cut. WHAT DO?
BruceLeeRoy
Banned
The Miled Sprint I do comes from Arnolds philosophy that anything at High Intensity demands fat reserves first before spilling into muscle.
Yup.
Short and Fast is the way to go. When I'm training for a Marathon I lose very little BF.
Always remember
fredrancour
Member
Long, slow jogs aren't very good, yes, and doing very lengthy ones can cause your body to burn EVERYTHING to get enough fuel to survive, but the right answer is to do shorter runs at faster paces, to eat an ok diet, and to couple it with an amount of strength training appropriate to your goals. Even if your only goals were weight loss and general health, there are still appropriate amounts of strength training. Speed-walking is a waste of time: to burn a meaningful quantity of calories, you would have to do it for ages and ages, as in multiple hours a day. Note: shorter, faster-paced runs don't mean "do sprints! nothing else!" It means pushing yourself to the fasted pace for a distance that takes, like, 20 or 30 minutes instead of camping out on the treadmill for an hour at a snail's pace.
Strength training and a high protein intake make your body preserve as much muscle as possible.
Nice! If its any consolation you don't look over 200 from your pics.
FallingEdge
Member
I hate HIIT. Never ever want to do it.
I get into it for like a month then I quit because it feels like hell on my knees :/.
Maybe if I just run at like 6.5 as long as I can last instead. I dunno.
yeah no kidding. it's such a weird thing to me.
FallingEdge
Member
I don't mind doing a session of Insanity every now and then but to make HIIT a part of my training session?
Maybe one day, I will go full Wendler status and do hill sprints.
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