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Fitness |OT6| Defying gravity, Quest madness, and Muscle Shaming
- Thread starter SquiddyCracker
- Start date
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Shoulda busted out your 45+ lb muscle ups for good measure!.
Also I wish my gym had more than 2 freaking squat racks. Most 24 super sports I've been to only have 2 though I have been to ones with 3 and apparently there's one with 4 but out of way for me. At least the good news is they don't nearly get as much traffic as the smith machines so I usually don't have to wait or work in.
I didn't do a single muscle up, let alone weighted ones. Those are on Tuesdays anyway. Seven 90lb pull ups was enough to represent FitGaf proper!
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Thanks so much for the advice, will absolutely employ all of it next time.
SquiddyCracker
Banned
I am starting to look skinny fat, but I gotta keep this cut going, still got a little bit of pudge I want to get rid of.
I think my legs are starting to look a bit on the thin side, so I might try to increase volume at expense of some superfluous ab work:
Looking forward to squats tomorrow!
I think my legs are starting to look a bit on the thin side, so I might try to increase volume at expense of some superfluous ab work:
Looking forward to squats tomorrow!
Splash Wave
Member
Can anyone recommend a good protein powder for someone on a tight budget?
fredrancour
Member
There was a specific site people post that has a good buy-in-bulk promotion called "recession whey" that you're probably about to get linked to.
Last time Ibought protein powder, Ibrowsed to find the cheapest flavor on amazon- saved 8 bucks to buy a less popular one over just chocolate.
thinking about picking some of this next month to mix in with my trutein. pretty damn cheap for over 4 lbs. I hear that only banana nut or fudge brownie are the flavors you really want to go with though. Maybe others here have had experience with it. I can give a review in a couple of weeks. I'll try it by itself, but I'll admit that that won't be how I typically take it (dat trutein is fucking delicious).
Also since its a mix that includes egg protein like trutein, it should be pretty good for cooking/baking with. I know the trutein was for the protein waffles we did last weekend.
http://www.bodybuilding.com/store/dym/elite-xt.html
Bodyfortress which can be found at wal-mart. Usually around 15 bucks.
kevo_huevo
Member
You can get a 2lb tub of whey from target for 18
Splash Wave
Member
Damn, that's a fucking phenomenal price. Unless someone can post a better deal, I might just get this.
abstract alien
Member
Is vanilla/chocolate soy milk ok, Silk brand specifically? By ok, I mean is it fine to have it once a day blended with my protein, or should I not bother?
Some people have certain reactions to soy milk like bloating / indigestion. If that's not the case for you I don't see why not.
abstract alien
Member
Thanks!
SEAN lol why would you post a photoshop request thread on GAF?
not gonna lie some of the photoshops are funny though
Hey the one turned out perfect and my wife ordered the album. We were cracking up at most of them.
The second episode of the Starting Strength podcast is up
iTunes
It's a pretty good listen. Rippetoe talks about the difference between training and exercise.
iTunes
It's a pretty good listen. Rippetoe talks about the difference between training and exercise.
MrToughPants
Brian Burke punched my mom
2lbs+ of wings again
ohhthegore
Member
Know of any other good fitness podcasts?
Also it's Saturday night and I still have 600 calories available, In and Out here I come
Where's the trademark milk?
FallingEdge
Member
I admire MTP's eating habits. As he said, the only macro he is concerned about it CALORIES.
Beast Mode.
Beast Mode.
he started a podcast? nice. will listen to this.
My power day went well for the most part, however I might have to cut back the weight on Thursday or increase my protein intake, or do both. My strength is up, but there might be a little too much volume crammed into such a short period of time for my knee to handle, I had a bit of tendonitis in it today. And while my right shoulder is 99% of where it once was, I'm not sure all this volume is good for it, especially when 7 sets are devoted to lifting between 85-100% of my max, nevermind the 12 sets of light presses.
the last days I have changed my approach towards tracking my food.
I have been writing everything down and putting the total macros for complete menus, that way I can combine the meals in a much better way, depending of what I am lacking more.
on a related note, (bolded for visibility) what exactly is the difference between a clean bulk and a dirty bulk??
I hope somebody can asnwer this. The more I investigate about it, the more I get confused with those terms. the goal is to reach the macros, period, isn't it? why is it bad to get them from a burger than from a grilled chicken breast or a bunch of broccolis, etc?
have you guys read the nutritional info of a frozen pizza?? is like the fucking golden lottery ticket for anyone on a bulk!! near 1000 cals, a lot of carbs, not much but still decent protein, is such a no brainer on a bulk, I have to wonder why isn'0t it more popular.
SquiddyCracker
Banned
I honestly have no idea what the difference between a clean/dirty bulk is.
When I think of a clean bulk though, I'm thinking of a really controlled bulk where you're only eating enough of a surplus to gain weight at a rate that suggests most of the gained weight is in the form of lean body mass (1-2lbs a month) and by ensuring that your diet as well is clean (complex carbs over simple ones, healthy fats over unhealthy fats, and plenty of proteins) because that aids your body in delivering the nutrients to your muscles rather than your fat deposits.
A dirty bulk, you just eat as much as possible, disregarding the fat you add on in addition to musclemass.
When I think of a clean bulk though, I'm thinking of a really controlled bulk where you're only eating enough of a surplus to gain weight at a rate that suggests most of the gained weight is in the form of lean body mass (1-2lbs a month) and by ensuring that your diet as well is clean (complex carbs over simple ones, healthy fats over unhealthy fats, and plenty of proteins) because that aids your body in delivering the nutrients to your muscles rather than your fat deposits.
A dirty bulk, you just eat as much as possible, disregarding the fat you add on in addition to musclemass.
yes, that is exactly the idea of CB vs DB that I have had so far... but at the end, it's just a matter of hitting the numbers at the end of the day. isn't it?
so if we disregard how much fat (or any other macro) we get, then that's not a serious plan regarding nutrition, we'd be just fucking around, in my opinion. Probably way exceeding the amount of one macro and not getting anywhere near another one.
conclusion, "Dirty Bulk" does not exist as a nutritionl plan, it's just not caring at all.
the bolded is the summarized concept of weight gaining while on a demanding strenght training plan. If we reach our macro numbers eating pizza, burgers, or absolutely anything and we don't exceed the amount of macros needed, then that would constitute a "clean bulk" right?
So clean bulk means you are sticking to the numbers that point towards gaining lean mass and as little fat as possible and not that we have to eat certain type of things. In this sense, Pizza sounds like a better food with all it contains than fucking Tuna which has absolutely nothing but protein, which you could get from better sources like eggs and meat. am I thinking this right? it's a revelation to me... some months back tuna was the food of the champions and Pizza was sin. I am now comparing the nutritional value and the truth looks completely different.
this is very interesting because it should help dispell some misleading thoughts regarding bulking up. People think:
" Guy eats tons of Chicken Breast and Veggies = guy on a clean Bulk"
" Guy eats Pizza: guy on a dirty bulk not giving a fuck"
none has to be necessarily true, both are dependent on the macro goals, the numbers, if I got this right
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
You're essentially correct. You can basically eat anything you want as long as you hit your numbers (calories, fats, carbs, protein). A pizza, Nutella, a candy bar, a McDonald's burger, etc. can EASILY be fit into your diet if you know what you're eating. Of course, you get lots of nutrients from whole foods that you won't get from fast foods, which is another plus to them; however, there are some excellent supplements out there that'll help you consume those nutrients even if you're downing a Snickers bar or something.
It was a pretty big revelation to me when I learned about this, too. If it fits your macros, eat it. Your body doesn't care; food is fuel.
RumblingRosco
Member
I would do deadlifts --> OHP --> Pullups personally, just because I like to put the larger lifts first and the smaller stuff last.
SquiddyCracker
Banned
That's before we get into stuff like insulin spikes, ineffecient partitioning of nutrients (e.g. the body having an easier time putting it towards fat rather than muscles) and other hormone dependant things that I don't know very much of.
So I would argue against eating a pizza everyday, even if it fits your macros, as pizzas are very simple carbs and has quite a decent amount of sugar in the form of tomato sauce, that might hinder muscle production/increase fat when compared to a similar sized meal consisting of complex carbs and fewer sugars.
Nahhhhh, DL should be waaaaay more taxing than OHP.
Deads are a huge strain on the central nervous system. OHP are tough, but his deads deads are definitely harder
I consider myself to be on a dirty bulk.
I don't have my portions laid out for me but I try to somewhat keep track of my numbers and macros. Some parts of my diet are fixed, some parts I eat whatever I want.
Breakfast is usually whatever, lunch is something that is really high on calories but depends on what I feel like eating. Inbetween meals I try to eat seeds/nuts, I try to get my protein shake in every day and usually my dinner consists of chicken/pork+veggies. Before bedtime I eat curd cheese which is an easy 30 g of protein with 0g of fat. I don't really weigh any of my portions but try to adjust my eating if I see myself not gaining enough weight or gaining weight too quickly.
Seems to work for me, but I'm still a novice too.
I don't have my portions laid out for me but I try to somewhat keep track of my numbers and macros. Some parts of my diet are fixed, some parts I eat whatever I want.
Breakfast is usually whatever, lunch is something that is really high on calories but depends on what I feel like eating. Inbetween meals I try to eat seeds/nuts, I try to get my protein shake in every day and usually my dinner consists of chicken/pork+veggies. Before bedtime I eat curd cheese which is an easy 30 g of protein with 0g of fat. I don't really weigh any of my portions but try to adjust my eating if I see myself not gaining enough weight or gaining weight too quickly.
Seems to work for me, but I'm still a novice too.
Nahhhhh, DL should be waaaaay more taxing than OHP.
Deads are a huge strain on the central nervous system. OHP are tough, but his deads deads are definitely harder
you are most likely right, asuming he's at the same level on both lifts.
since my deadlift is at the much lower level than my OHP, I basically used my personal experience.to make a suggestion I probably shouldn't have. my bad.
thanks, I learn a lot by reading stuff like this.
SquiddyCracker
Banned
With that said, you can totally eat pizza once or twice a week if it fits your macros.
You could also argue against doing deadlifts first because it is the more taxing of the two. GSLP is programmed like this.
After a heavy OHP you are probably a bit tired but nothing major. Doesn't affect the rest of your lifts so much. In contrast after a heavy set of DL's you can be absolutely wasted and it will affect your next lift.
After a heavy OHP you are probably a bit tired but nothing major. Doesn't affect the rest of your lifts so much. In contrast after a heavy set of DL's you can be absolutely wasted and it will affect your next lift.
IronBubbles
Banned
Assuming you're on an SS type schedule, I'd repeat your last successful (monday?) workout.
What flavour did you get? Im using Mint Chocolate ON Whey right now and it tastes awesome in milk.
It's the Double Rich Chocolate. I usually just take it mixed with water and my first experience with the ON tasted very bland. I also make a smoothie with peanut butter, yogurt, milk and strawberries (+ whey) and the one I made last night also was missing some of the sweetness. I'm guessing the GNC stuff just has more artificial sweetener.
Getting a meal plan from an expert tomorrow, but before I get it I'd like to know something, what is a good breakfast for someone who wants to gain mass and weighs 70kg?
EDIT: If I was to add 5-10lbs of muscle, how long would that take? Are there good pictures to show a transformation of it?
EDIT: If I was to add 5-10lbs of muscle, how long would that take? Are there good pictures to show a transformation of it?
So I'm currently on a diet break, after which I will continue with Leangains as planned. Might do UD 2.0 but I'm not sure yet. It either LG or UD2.0
Anyway I was thinking about switching to RPT style for now in my training, unless I decide to do the UD2.0 (which is the less likely option atm).
In any case this is what I have planned, I'd appreciate some critique/improvements you might come up with:
Monday
Press 3 x 6-10 RPT
Squat 3 x 5-8 RPT
Lateral Raise 3 x 10-20
Face Pull 3 x 10-20
Wednesday
Flat Bench 3 x 6-10 RPT
Incline DB Bench 3 x 6-10 RPT
LTE 3 x 8-12 (what rep range would be the best here?)
DB Incline Curl 3 x 10-15
Friday
Deadlift 2 x 3-6 RPT
Pull-up 3 x 4-8 RPT
T-Bar Row 3 x 6-10
Barbell Drag Curl 3 x 10-12
Hanging Leg Raise 3 x 10-20
Anyway I was thinking about switching to RPT style for now in my training, unless I decide to do the UD2.0 (which is the less likely option atm).
In any case this is what I have planned, I'd appreciate some critique/improvements you might come up with:
Monday
Press 3 x 6-10 RPT
Squat 3 x 5-8 RPT
Lateral Raise 3 x 10-20
Face Pull 3 x 10-20
Wednesday
Flat Bench 3 x 6-10 RPT
Incline DB Bench 3 x 6-10 RPT
LTE 3 x 8-12 (what rep range would be the best here?)
DB Incline Curl 3 x 10-15
Friday
Deadlift 2 x 3-6 RPT
Pull-up 3 x 4-8 RPT
T-Bar Row 3 x 6-10
Barbell Drag Curl 3 x 10-12
Hanging Leg Raise 3 x 10-20
hey guys, i'm back....
I've been trying out t25 (beachbody workout program) to loose as much fat as possible before trying to gain muscle. Well four weeks in...and I can't say my body has changed much. My cardio is probably better for basketball and running and such but aesthetically I look the same. I am also getting really tired of the same workouts over and over.
Could someone recommend me a workout plan for cutting fat? Some sort of HIIT program I could follow or something?
I've been trying out t25 (beachbody workout program) to loose as much fat as possible before trying to gain muscle. Well four weeks in...and I can't say my body has changed much. My cardio is probably better for basketball and running and such but aesthetically I look the same. I am also getting really tired of the same workouts over and over.
Could someone recommend me a workout plan for cutting fat? Some sort of HIIT program I could follow or something?
fredrancour
Member
I do not have any routines to recommend but would like to chime in and say that if you are having trouble cutting fat, you should reexamine your diet.
If your eventual goal is to gain muscle, just start now.
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