I like GSLP because it makes deloads fun. It no longer feels like a punishment and going for rep PR's in the last set is fun. It also adds a little periods of hypertrophy because of the higher number of reps you will be able to do for a few weeks after deloading.
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Fitness |OT6| Defying gravity, Quest madness, and Muscle Shaming
- Thread starter SquiddyCracker
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I like GSLP because it makes deloads fun. It no longer feels like a punishment and going for rep PR's in the last set is fun. It also adds a little periods of hypertrophy because of the higher number of reps you will be able to do for a few weeks after deloading.
So when would I deload and how much? Also ao for AMRAP the last set is the weight I was doing for the first 2 but as many reps as i can possibly go right? And for progression I increase every lift day?. And again thanks for the help, only problem I'm having now is which program to do and how to do it correctly lol.
Yes, the weight is same for every set just like with SS. The difference is just that with the last set you go all out and get as many reps as you can, whereas with SS you would stop at 5 reps even though you could've done 10. SS is great for beginners but when you know the lifts, I feel that going all out on the last set is great for progress and keeps you motivated, even during a deload. After deloading the first two work sets are practically just heavy warm-ups, with the magic happening in the third set.
You deload when you can't get 5 reps in the last set. With SS you have three tries before you're out but with GSLP you deload after just one failure. It has the benefit of not having you push in to the red for a couple of weeks before finally deloading. Of course if you just had a crappy session for some reason, you might try to get the reps next time if you feel like you can do it.
You increase the weight on the bar every time you lift, yes. The increments are just a bit smaller than many use with SS. Again, this gives you longer progress. Use of fractional plates (washers are cheap) is recommended if your gym doesn't have small enough plates.
If you are interested, I highly recommend getting the book. With the discount it's a bargain. I can also answer any questions you have.
Edit:
Also when you start the program you should start with weights you can do for about 8-10 reps (just guess) and then go from there.
Here is the meal plan done up by an expert, taking into account what foods I can take and can't take.
Meal Plan (Template)
Meal 1
8am
1. Water 250ml
2. Scrambled Egg & Toast. 3xEggs, ¼ Cup Cheddar Cheese X2 Slices of Burgen Bread
3. Apple 1 Red Apple
Meal 2
10.30am
1. Water 250ml
2. Milk (Powder) 100g 500ml
3. Almonds 15 x Almonds
Meal 3
12.30pm
1. Water 500ml
2. Tuna Sandwich (Option Chicken) ½ Can of Tuna X2 Burgen Bread ½ Red Pepper Diced Cucumber * *
Meal 4
3pm
1. Water 250ml
2.Greek Yoghurt Cup size
3.Banana
Meal 5
5.30pm
1. Water 500ml
2. Steak or chicken breast with brown rice & vege. (Option Quinoa) 150g/200g Spinach & Cabbage (1/2 cup of each)
Meal 6
8pm
1. Water 250ml
2. Cottage Cheese 150g
3. Beets
4. Milk (Powder) 100g 500ml
Here are the stats to go with it:
Stats
Body Fat : 15%
Lean Muscle Mass: 59KG
Basal Metabolic Rate: 1848 kcal
Training Days: Endurance: Multiply BMR by 1.4 (2587kcal) Strength: Multiply BMR by 1.6 (2956kcal) Non Training Days: Multiply BMR by 1.2 (2217kcal)
Weight Gain: + 500kcal
Weight Loss: - %00kcal
Recommended Water Intake: Non Training Days 2.3 litres / Training Days 2.6 litres
Protein Intake: Non Training Days 162g / Training Days 188g
Carbohydrate Intake: Non Training Days 208g / Training Days 242g
Fat Intake: Non Training Days 41g / Training Days 48g
Meal Plan (Template)
Meal 1
8am
1. Water 250ml
2. Scrambled Egg & Toast. 3xEggs, ¼ Cup Cheddar Cheese X2 Slices of Burgen Bread
3. Apple 1 Red Apple
Meal 2
10.30am
1. Water 250ml
2. Milk (Powder) 100g 500ml
3. Almonds 15 x Almonds
Meal 3
12.30pm
1. Water 500ml
2. Tuna Sandwich (Option Chicken) ½ Can of Tuna X2 Burgen Bread ½ Red Pepper Diced Cucumber * *
Meal 4
3pm
1. Water 250ml
2.Greek Yoghurt Cup size
3.Banana
Meal 5
5.30pm
1. Water 500ml
2. Steak or chicken breast with brown rice & vege. (Option Quinoa) 150g/200g Spinach & Cabbage (1/2 cup of each)
Meal 6
8pm
1. Water 250ml
2. Cottage Cheese 150g
3. Beets
4. Milk (Powder) 100g 500ml
Here are the stats to go with it:
Stats
Body Fat : 15%
Lean Muscle Mass: 59KG
Basal Metabolic Rate: 1848 kcal
Training Days: Endurance: Multiply BMR by 1.4 (2587kcal) Strength: Multiply BMR by 1.6 (2956kcal) Non Training Days: Multiply BMR by 1.2 (2217kcal)
Weight Gain: + 500kcal
Weight Loss: - %00kcal
Recommended Water Intake: Non Training Days 2.3 litres / Training Days 2.6 litres
Protein Intake: Non Training Days 162g / Training Days 188g
Carbohydrate Intake: Non Training Days 208g / Training Days 242g
Fat Intake: Non Training Days 41g / Training Days 48g
SquiddyCracker
Banned
That all sounds pretty solid actually.
Stick to that plan and let us know how it goes.
There's not even whey protein involved in that plan, pretty impressive.
I'm actually going to go ahead and copy that.
Stick to that plan and let us know how it goes.
There's not even whey protein involved in that plan, pretty impressive.
I'm actually going to go ahead and copy that.
WAR recon zero
Banned
Hi Gaf
Started going to the gym and already lost 5 kgs. Went from 73.5 to 68.5. I'm 1'68 and 30 yo
Is losing weight incompatible to gaining muscle mass?
Started going to the gym and already lost 5 kgs. Went from 73.5 to 68.5. I'm 1'68 and 30 yo
Is losing weight incompatible to gaining muscle mass?
Depends on what you mean by this, it is really hard to gain muscle while trying to lose weight at the same time.
WAR recon zero
Banned
My body fat is arround 19% and i have fat in my abdomen
I'm trying to gather muscle and strenght in my arms, chest and legs. I'm a beginner in this, just 2 months on the gym. Seems i am a fast loser.
I'm trying to gather muscle and strenght in my arms, chest and legs. I'm a beginner in this, just 2 months on the gym. Seems i am a fast loser.
How tall are you? You seem to be quite light (like I am). I'm not the best at this, but how skinny do you look? You're not a fast loser, joining the gym is a positive thing and you should be proud!
EDIT: Was told to expect a difference after using this diet for 6-8 weeks and the workouts I'm doing. How much should I expect?
WAR recon zero
Banned
1'68.
Yeah. Gym feels great. It's one of the best decisions ever.
Yeah. Gym feels great. It's one of the best decisions ever.
You're quite light for your EDIT:height, I would talk to trainers at your gym or some users here, they'd probably tell you whether you should build muscle or lose fat first. I would add muscle first personally, but don't take my word for it.
When Frank Yang was squatting 405lb and deadlifting 500lb he was closer to 160-170lbs. His cut to 143lbs wasn't even complete until late 2011 or early 2012. Regardless, that muscle memory and previous feats of strength is what separates Frank Yang's legendary bulk from the everyday rabble. He was underweight and simultaneously incredibly fit, taking the Fight Club aesthetic and doing it better than Brad Pitt could have ever hoped to.
From there he was free to eat, train, and reap the rewards of muscle memory and genetics. Ballooning up to 181lbs in such a short time is believable given that he may have been as large in the past couple years anyways. He then continued to bulk until he was at a point a diminishing returns (200 or so pounds?) when he was gaining a bit more fat than muscle. Being able to lift heavier shit to bulk is definitely to his favor. A man with a 205lb squat and a 300lb deadlift would undoubtedly have much less success replicating Frank's results.
Could he have used PEDs? Sure, but given his circumstances they don't seem necessary for his achievements.
I agree with all of muntersaur's points earlier with the added reminder that Frank Yang does not worry about money. However his life is arranged, his wealth allows his to do as he pleases. Without the burden of selling his labor he has the freedom to share his life through the internet and upload amusing videos and thoughts to his heart's content.
Future PhaZe
Member
got my first "damn bruh" props at the gym yesterday from a stranger
;_;
I'll treasure this moment forever
;_;
I'll treasure this moment forever
HisshouBuraiKen
Member
Why not just get the cheapo $5 straps first and see if they work before dropping 11 times that on the versagrips?
I appear to have recovered from the neck/shoulder pop of death so it's back to action this week. Cut seems to be stagnating with me at 170. Might be time to take a break and eat at maintenance for a bit to kick the hormones back up if I can't break into the 160s this week. Only 2 months left to my cruise and I wanna look GOOOOOOOD.
I'm not familiar with his story - where does his money come from? And did this all start from him wanting to jump really high?
FallingEdge
Member
It's in my nature to get the best thing I can buy. I can't help it.
I borrowed one from a buddy of mine. Noticed the difference immediately.
Feels good man.
How about these, much cheaper:
Schiek Wrist Support Power Lifting Straps w Dowel
Shogun uses these and I bought a pair when I was in states because they aren't that expensive. Quality seems very good as well.
Speaking if Mr. Shogun, isn't he due to rejoin us soon?
Alright you've convinced me, I'll start greyskull today using Phraks variation.
BronzeWolf
Banned
All right 189lb from 200lb only 20lb more to go ;__;
Diet is working, let's hope I keep my squats on 300+ before my next bulk
Diet is working, let's hope I keep my squats on 300+ before my next bulk
Tomorrow if memory serves.
ohhthegore
Member
my wife wants to start going to the gym with me and have me show her how to workout. Believe me there will be lots of squats involved
Good luck my fiend. My wife is actually at the gym now OHPing.
Update on her if anyone was interested.
2 weeks off birth control and she's already seeing a difference. She finally feels less bloated and I'm noticing her confidence going up.
D
Deleted member 47027
Unconfirmed Member
"sit"
"up up up"
"sit"
"up up up"
Probably won't work out so well though.
Real talk though, toss a ball up so he jumps to grab it out of the air. Do it often, dogs love play anyway. This might help.
There's definitely pros and cons. Her sex drive was shot on this nuva ring thing and that's vastly improved with her going off it n
ohhthegore
Member
lol, dogs doing ass to grass
velociraptor
Junior Member
That's not bad although fat intake looks a little low IMO. I would aim for about 60g personally.
A little OT but what are the main side effects of birth control?
For her she was gaining weight, had headaches, mood swings and loss of sex drive.
RumblingRosco
Member
Dog goes ass-to-grass or parallel at worst.
Human goes 1/2 squat at best.
This is what's wrong with humanity folks!
Newbie to adult fitness here: I'm 5'10'' and 155 lbs, and trying to tone down to ~140, same as my cross country weight in high school. I haven't been doing much beyond running miles every day, so I have a couple of questions:
1. Historically I haven't been a big eater, and even now I only eat ~1200-1600 calories per day and feel fine. Despite this, I'm still gaining weight, about 3 lbs in as many weeks. That's fine if it's muscle, but I wasn't aware I could still gain on so few calories. I've been keeping my diet for years, so is my metabolism just that low?
2. I also don't eat many sweets, but since running I've cut them out altogether. I've now started to notice that my urine smells especially sugary, like I was peeing fruit juice or something. Is it just my nose being more sensitive to sugar now, or something else?
1. Historically I haven't been a big eater, and even now I only eat ~1200-1600 calories per day and feel fine. Despite this, I'm still gaining weight, about 3 lbs in as many weeks. That's fine if it's muscle, but I wasn't aware I could still gain on so few calories. I've been keeping my diet for years, so is my metabolism just that low?
2. I also don't eat many sweets, but since running I've cut them out altogether. I've now started to notice that my urine smells especially sugary, like I was peeing fruit juice or something. Is it just my nose being more sensitive to sugar now, or something else?
BronzeWolf
Banned
63.3 kilograms for a 1.78m guy baffles me, that's too light! Unless you are ripped, yet... :O
It most likely is from muscle adaptation from running. Only you could know if it's muscle or fat.
If you are doing cardio and eating low carbohydrates, you are probably in ketosis.
I figure after a while you just hang a plate around its neck.
Future PhaZe
Member
My first class of Crossfit had us doing like 6 cleans in a row followed by 10 crunches in rotation endlessly and as fast as we could for 8 minutes.
I never went back.
Heh, he looks like he's either kayaking or competing on the Joust event on American Gladiators.
So....bad? I don't feel like I'm denying myself anything, but if I'm potentially doing more harm than good, I'd like to know. A couple of years ago I was 175 with a 38'' waist, when traditionally it was 31''. I'm at 33'' right now. I've always had a light build, so maybe it was just all fat and no muscle?
SpeedySwaf
Member
- 27
- 5'10
- 261
- 200
- Mix of weight-lifting/cardio 45-60 minutes five days a week, half hour of walking (about a mile) during my lunch period, one day for swimming, one day for absolute rest.
I'm trying to lose weight again. I tried it last year and got from 270 to 243, but then I either hit a plateau or stopped watching what I ate or how much I worked out. I ended up getting twenty pounds back, and now want to shoot for at least 200. I've already lost a couple pounds in a week, but it may just be water weight. I'm cutting out fast food when I can, not doing soda or other sweets, etc.
Assuming protein shakes are more-or-less the same, a Target next door sells containers of the Pure Protein for $19.99, which is a lot cheaper than getting bottles and some other brands. Might get some skim-milk to mix it with and see how that goes.
I've also heard of "supergreen" shakes where instead of protein, they aim to give you several servings of fruit/vegetable vitamins. This sounds attractive to me, because whenever I do buy some fruits and veggies from a store, I end up never eating half of them, and they go bad. Still, not 100% which brand I should use, or if I should even use them to begin with.
I've got a really long road ahead of me, but I'm hoping to stick with it this time.
Future PhaZe
Member
On paper you're within a "healthy" range if you hit 140 going by BMI, but I can't say that I'd recommend it. In terms of muscular strength you'll be weak and probably look malnourished.
But dude, fuck what my opinion is if you think you'll feel good and like yourself better at that weight.
Got it. I guess I'll just keep doing my thing and reevaluate if I start feeling worse. Glad I got the urine thing cleared up too, thanks!
FallingEdge
Member
Yeah, in the end, you do you. We all have different opinions. I myself would suggest getting bigger but I'm always saying that.
#teambig
HisshouBuraiKen
Member
It's like quitting smoking or alcohol. You have to quit being fat. The tools have all been laid out for you in the OP, pick 'em up and get going. Good luck!
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