This is what 34 looks like biatches!!! Happy birthday to me!
Age aint nuttin but a number!!
#slowclap
jesus, when marvel needs another actor for a hero, you should try out.
This is what 34 looks like biatches!!! Happy birthday to me!
Age aint nuttin but a number!!
Could you elaborate on this please?I did what Petrie did and set my basic calorie/macro guidelines at my TDEE excluding the work-out I do (which ends up at 1.75k or so), and then I just input my exercise as I do it and have extra calories to look forward to on my work-out days.
I broke 5x225 on Deadlift today! I did screw up my calories today by eating an entire roasted chicken in one sitting, but hey at least they are clean calories.
And what I've eaten to start my carb up -
Chicken parm (low fat mozz) / Spaghetti
Breakfast -
11 servings of Honey bunches of oats
3 garlic bagels
Lunch -
3 slices of pizza
Big salad
2 beef patties (Jamaican)
Dinner -
3 grilled chicken breasts & plain spaghetti
Salad
Later tonight -
4 servings Frosted mini wheats
And 4 scoops of whey (water mixed), fish oil, flaxseed oil and apple cider vinegar. The craziest part is I'm hungry about an hour after eating most of these things. Tomorrow is my power day in the gym, the first one since starting this diet so I hope everything goes well and I have some strenfffffff
Hitting the gym in the morning? You'll have to let me know how it goes. Should be fun especially after the humiliating And miserable Thursday workouts.
Looking forward to seeing the improvement on the ski slopes and I look forward to the training sessions, rather than dread them. Decided to have a look in Fit-GAF to share my story. A lot of what's discussed here is a bit above me, the terminology is odd, and I'm going to rely on my trainer until the end of the year to set my programme.
tl;dr: getting fit rocks, best thing I've done in the last decade
#slowclap
jesus, when marvel needs another actor for a hero, you should try out.
Well done! still giving IF a go? How's your energy for your workouts? Mine's still been fine so far. I've really enjoyed IF more than I thought I would.
Well, 2 weeks have went by since I started SS (miniscule amount of time in the grand scheme of things), but I'm happy with my gains so far.
Found the cereal I'll be eating next week for carb up, Frosted Mini wheats, 47g of carbs per serving.
I'll finish today at around 1100g of carbs, still have dinner and a bowl of cereal left which will hit that mark.
This is what 34 looks like biatches!!! Happy birthday to me!
Age aint nuttin but a number!!
I see that you drink a daily whey protein shake, whey is good for enhancing the hypertrophic response post-workout but one of the best (and also least expensive) drinks is chocolate milk, this has a carbohydrate, electrolyte and fluid composition which is excellent for stimulating both muscle glycogen and protein synthesis. You may also want to try ingesting a small amount of protein plus carbohydrate immediately before exercise as some studies have shown an increased muscle anabolic response following this strategy.
lookin goodInteresting day at the gym. It was leg day, but it was empty and I was feeling good so I literally did squats the entire workout. Did my usual sets and then decided to just do heavy singles to see how far I could go (I never really knew my squat 1RM).
Got up to 295x1! As I was slowly getting up there with the weight I was getting all giddy thinking I just might be able to get 315x1, but alas, 3 plates was not meant to be.
Form checks welcome. I think I've improved from the last ones I posted in terms of form/depth. Also, I would be wearing a belt for these but it was stolen last week.
265lb
275lb
295lb
305lb FAILED squat
Was sad when I couldn't get 305 up, but I was also happy because I now know I can get 295!
Also, HBD Cooter!
Don't unrack the bar with a split. Put both your feet under the bar, tighten everything and the quarter squat out of the rack. Great depth
Don't dance around with the bar on your back. You took 6 steps before you drop into the hole. You've got to do 3 steps back from the rack. Count them, memorize them and practice them, know what's your position, and go directly there and squat.
5 steps on this one before going into the hole. I don't see you taking a biiiig breath, I should see your belly expanding from the inhaled air. Take bigger breaths.
On this failed one, you didn't initiate hip darahiiiive (drive), that's why you failed.
This is what 34 looks like biatches!!! Happy birthday to me!
Age aint nuttin but a number!!
I generally aim for about 1.5L of the stuff after training, though not in one go. It's so cheap as well! This is a good article by Alan Aragon comparing it to a much more expensive supplement.I got a surprising recommendation from an university nutritionist researcher this week, they have been analysing my physique, fitness and diet:
Chocolate milk! Woo!
This is so weird
5 weeks since I started lifting seriously, gained 3 Kgs, am stronger than before yet I feel smaller? I even look leaner and have thinner face
where the hell did I put those 3 kgs
COOTER. Happy birthday champ! I hope you had a shitton of cake and ice cream so I can feel better about my physique for a sec.
Also, seriously. I need a lifting belt. Someone link me one on Amazon and I'll buy it. I don't know jack shit about brands. Doing bent over rows without a belt fucking sucks.
Go big or go home, bro
http://www.inzernet.com/search_resu...aramVen=ALL&txtFromSearch=fromSearch&iLevel=1
This is the belt Petrie and I use
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=299&pid=3495
That goes on sale every once in a while. I think we both got ours for 50-55.00
Could you elaborate on this please?
Sure!
I use the following site to figure out how many calories (and the macro ratio of said calories) I should consume on a daily basis:
http://www.1percentedge.com/ifcalc/
Then to actually see how much you are eating, I use the following food diary site, in which you can input what you eat and see how many calories/carbs/fats/protein it contains:
http://www.myfitnesspal.com/
But Myfitnesspal also enables you to add exercise activity, and even gives you a reasonably estimate of how much each exercise burns (Tab: Exercise, click on Add Exercise under the Cardiovascular section, and search for "Strength training).
So go back to the calorie/macro calculator, input all of your numbers, but select "Sedentary" under activity levels. Then, as you do actually go to the gym or go for a jog, you input that activity into Myfitnesspal as per above, and it'll automatically give you extra calories you can consume on those days.
Interesting day at the gym. It was leg day, but it was empty and I was feeling good so I literally did squats the entire workout. Did my usual sets and then decided to just do heavy singles to see how far I could go (I never really knew my squat 1RM).
Got up to 295x1! As I was slowly getting up there with the weight I was getting all giddy thinking I just might be able to get 315x1, but alas, 3 plates was not meant to be.
Form checks welcome. I think I've improved from the last ones I posted in terms of form/depth. Also, I would be wearing a belt for these but it was stolen last week.
265lb
275lb
295lb
305lb FAILED squat
Was sad when I couldn't get 305 up, but I was also happy because I now know I can get 295!
Also, HBD Cooter!
Go big or go home, bro
http://www.inzernet.com/search_resu...aramVen=ALL&txtFromSearch=fromSearch&iLevel=1
This is the belt Petrie and I use
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=299&pid=3495
That goes on sale every once in a while. I think we both got ours for 50-55.00
COOTER. Happy birthday champ! I hope you had a shitton of cake and ice cream so I can feel better about my physique for a sec.
Also, seriously. I need a lifting belt. Someone link me one on Amazon and I'll buy it. I don't know jack shit about brands. Doing bent over rows without a belt fucking sucks.
Shogun asked me to recommend either the Economy belt Sean posted about, or if you have the money the one he is using now:
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=5653
Other than 'don't unrack the bar with split legs', that was some truly pedantic critique of decent squats.
This is so weird
5 weeks since I started lifting seriously, gained 3 Kgs, am stronger than before yet I feel smaller? I even look leaner and have thinner face
where the hell did I put those 3 kgs
COOTER. Happy birthday champ! I hope you had a shitton of cake and ice cream so I can feel better about my physique for a sec.
Also, seriously. I need a lifting belt. Someone link me one on Amazon and I'll buy it. I don't know jack shit about brands. Doing bent over rows without a belt fucking sucks.
Sure!
I use the following site to figure out how many calories (and the macro ratio of said calories) I should consume on a daily basis:
http://www.1percentedge.com/ifcalc/
O.k I am absolutely determined to come up with a crystal clear profile of what I need to learn and do regarding nutrition in order to reach my goals.
here is a capture of the first step of the profile so there's no confusion regarding what I, me specifically, should know and do
the first thing: Do you guys see anything peculiar in this profile?? anything I should check or anything that raises eyebrows or something??
my personal goal for the next 2 months (until Oct 18): a Clean Bulk. an eating plan that will enable me to go up in weight slowly but consistently, most of which would be muscle mass, trying to keep fat at a minimum. I want to go from 150 lbs to 156-159 lbs in those 2 months with most of it being lean muscle mass, I know fat will come with the bulk, it's o.k, I just want to maximize the process as much as possible. 7 pounds should be doable, right?
I will need you help to understand what I need to chose in the 2nd step of the calculator.
Questions in step 2 (sorry, many will turn out to be something easy or obvious, I am just not seeing it):
.- Split between Rest / Workout. What is this? I honestly have no idea the numbers stand for (+20/-20? 20 of what). Going by the text, I guess I should choose "lean massing" but I honestly have no clue
.- Protein. What are the consequences of choosing one option over the other? are they just some random measurements and all three options are o.k? I'd go with 1g per 1lb of total Bodyweight,
.- Carb/Fat Split: I understand the words, a split between carbs and fat but I have no clue what those numbers stand for, they tell me nothing, sorry for being this dense lol
.- Days per Cycle: what are the implications of choosing a longer plan? I go workout in 4 days out of 7. so I choose 7 with 4 workout days.... but I'd like to know what happens or what does it mean to have a longer "Cycle" (and...what is a cycle??)
I'll leave it there until I receive some feedback before going into step three of the calculator.
If you guys help me through this, I will be VERY THANKFUL
COOTER. Happy birthday champ! I hope you had a shitton of cake and ice cream so I can feel better about my physique for a sec.
Also, seriously. I need a lifting belt. Someone link me one on Amazon and I'll buy it. I don't know jack shit about brands. Doing bent over rows without a belt fucking sucks.
COOTER. Happy birthday champ! I hope you had a shitton of cake and ice cream so I can feel better about my physique for a sec.
Also, seriously. I need a lifting belt. Someone link me one on Amazon and I'll buy it. I don't know jack shit about brands. Doing bent over rows without a belt fucking sucks.
Sphinx, 7-8lbs of muscle in 2 months is not realistic. 1lb of muscle mass in a month would be considered quite succesful. 2 lbs would be pretty much the abolute limit for a natural lifter, and that's under absolute ideal circumstances.
Get your goals in check so you won't end up frustrated buddy.
The other stuff:
ratios refers to how much of your daily intake comes from that source. 40/30/30 would mean 40% from protein, 30% from fat, and 30% from carbs.
The "split" means what above or below maintenance you eat each day. +20/-10 means eating 20% over maintenance on workout days and 10% under on rest days.
A cycle is typically more advanced. If you're doing SS, you don't need to worry about this yet.
yeah, I guess I didn't think that through.
what would you consider a realistic goal in that time frame, considering my stats?
and can I realistically expect my BF% to stay at 16.5 while gaining weight if I did a "perfect" clean bulk?
the last step of the calculator says I'd just get 2.2 lbs in that time frame, the half of it is going to be fat. I am reading this correctly? 2 months to gain 2.2 lbs?
1.1 lbs of muscle in 2 months of eating and trainig like crazy are my gains? people are not joking when they say this takes time.
(you already answered this) but from what you read in what I've been posting, is "Lean Massing" what I am looking for here? there's also 2 weight gain options but they seem a bit too loaded and I don't know if I need or want that.
regarding the macros, is 40/30/30 the standard way to go? I would have thought that fat would be less but probably on a cut, right? should I select an option that reduces fat on rest days?
thank you, really, and sorry if this turns obnoxious, I am terrible at this
In the last thread someone mentioned an app that lets you do before/after pictures - can anyone recall what that was?
You can even link it with runkeeper now and it automatically adds any runkeeper activity for you. Love it.
Sedentary levels and then accounting for activity just makes more sense to me than any "assumed" activity level.