sadceph2001
Member
Hiya Fitness GAF. My apologies if this question has already been asked, but is sweetened/flavored protein shake powder unfavourable - particularly for skinny-fat body types?
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Fitness |OT7| #Swelfies, Trap Lords, and Quadzilla
- Thread starter FallingEdge
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that's right
the pull-up exercise has been my faithful companion through all these hard times, it has never hurt to do them, probably the reason why it's one of the very few exercises were any kind of record has been broken in the last months.
In theory my squats and DLs should have never stopped improving but I got scared and pussied out of the strength train.. my left knee was telling it wasn't all that well so I decided to take it easy.... but I am looking forward to getting above 2 plates again for reps in the coming months
November and December should be good for food and strength.
Psychotext
Member
2x a week would be fine. I'd probably dump the crunches if I were you (can you swap them for something like a kneeling cable crunch?)... and I'd consider trying a ready made ab workout from somewhere. I found the Body Beast and P90X2 ab workouts to be particularly vicious (I'm sure you can find a download). The two moves I'd particularly recommend are Russian Twists (or variation thereof) and "Bucket Drops" (these wreck me). Maybe also hip ups / pulse ups.
Other option is getting a slendertone belt. They wont do shit for losing fat over your muscles, but one thing is certain... they do work for actually building the muscles.
Sadly though, the real key as always is being able to lose fat in the right places, which for some of us is a nightmare.
Pakoe
Member
I hate doing abs as well lol, just push trough. Twice a week is good enough, i hit them three times whenever i feel good about it.
I have a friend who has pretty much no abs, i always told him it was because he has never really hit them. I have no scientific proof to back this up, but i believe it for my self. That's the reason i started doing abs since day one (and i just wanted to have abs when i began training lol)
MrToughPants
Brian Burke punched my mom
You don't need abdominal isolation if you squat and/or deadlift regularly.
http://www.poliquingroup.com/Tips/t...-Squats-to-Strengthen-the-Abs-Lower-Back.aspx
I am way too uninformed to take a stance in the debate BUT...
I agree with this 100%.
from all the things there are in the fitness cosmos, I mean all the random shit you can do in a gym, in my experience, planks and supermans are the biggest, most pointless timewasters.
I agree with this 100%.
from all the things there are in the fitness cosmos, I mean all the random shit you can do in a gym, in my experience, planks and supermans are the biggest, most pointless timewasters.
Psychotext
Member
Pretty cool info.
Imperial Hot
Banned
I just moved into this loft that is above a two-car garage and the entire space is mine. I was thinking about getting back on the fitness wagon. I was running a lot this summer (10-12 miles, six days a week) and it was definitely helping me to get in shape but I've never delved into strength training or any sort of weightlifting.
I've got this unique opportunity with this space below my loft to do something cool with and I was thinking about making a bit of a home gym. I have some money to spend on it, but I wasn't trying to go to crazy. I was hoping to get some guidance on some things that I could buy and a routine that would go along with it.
I've got this unique opportunity with this space below my loft to do something cool with and I was thinking about making a bit of a home gym. I have some money to spend on it, but I wasn't trying to go to crazy. I was hoping to get some guidance on some things that I could buy and a routine that would go along with it.
RumblingRosco
Member
Honestly, you can get a great workout with a safety cage (aka power rack), a bench, and a barbell with plates. You can usually find used weights on Craigslist for cheap. Just gotta find or build a power rack. You can grab a jump rope, some training gloves, and a punching bag (aka a heavy bag) and you're set.
Routine would be something like that listed in the first post regarding weight training. You can look up basic training for using the punching bag as well, but basically, do three minute "sets" of quick punches/moving around the bag, rest for a minute or two, then a other three minutes. Repeat for whatever feels appropriate (3-5 sets total maybe depending on your intensity and level of fitness).
Psychotext
Member
If you have more time than money, some amazing homemade power rack ideas here: http://www.home-gym-bodybuilding.com/homemade-power-rack.html
Which reminds me. I need to get some wall size mirrors as I really want to be able to keep an eye on my form better.
Edit - Unrelated, I seem to have tweaked something in my shoulder blade whilst doing back day yesterday. Annoying. Hopefully just a minor strain. Did a full hour of stretching / yoga before working out today to try and reduce the chance of making anything worse.
Which reminds me. I need to get some wall size mirrors as I really want to be able to keep an eye on my form better.
Edit - Unrelated, I seem to have tweaked something in my shoulder blade whilst doing back day yesterday. Annoying. Hopefully just a minor strain. Did a full hour of stretching / yoga before working out today to try and reduce the chance of making anything worse.
Pakoe
Member
Well that makes sense, he has never done any deadlifts and hardly squats lol.
Good thing i do both then. Thanks for the info.
I think the best way to keep an eye on your form is to consistently record yourself doing every lift and lift facing away from the mirror to build your kinesthetic awareness (you need to know how the lift is supposed to feel). I've recorded, edited, and uploaded my lifts to YouTube for every single workout for the last three months.
Lifting in front of the mirror is distracting to me and it only shows the front plane of the lift and you don't know what's happening on your side and rear.
Lifting in front of the mirror is distracting to me and it only shows the front plane of the lift and you don't know what's happening on your side and rear.
I'll try to keep an eye out on deals for you.
Psychotext
Member
I've tried recording. I can't get it to work out for me to be honest. I can see something a million times, but unless I can see it and adjust in real time, it's not much use to me.
Covering the angles is easy when you have your own space, I can pretty much position mirrors wherever I need to. However, I do need some better options as right now I only have dressing mirrors.
Covering the angles is easy when you have your own space, I can pretty much position mirrors wherever I need to. However, I do need some better options as right now I only have dressing mirrors.
the big revelation for me when I was recording my lifts was seeing my feet during squat... holy shit, very unstable, it's something easy to change but it's so easy to get distracted by the weight of the lift that we forget minor, easy things like that.
another thing that I improved thanks to a recording was my ridiculously wide grip on the OHP, Sean and Cudder in this thread made me aware of it and after that, a guy in a gym in spain immediately came to me and said "woah, the grip is way too wide open, are you sure you are doing what you think you are doing?" and I said frankly "no, I am not, I am not sure about the grip, I think closer is more correct but the weight I am lifting, my PRs they are all with a wide grip, can't I just continue like that??"...
to summarize, I got injured and decided it was the perfect moment to get back to the basics and begin from scratch.
recording yourself is good.
Psychotext
Member
Reminds me, I really need to organise some time with a lifting coach. One major disadvantage of having your own setup is you don't get the tips and off hand assistance that people in the gym tend to get. Starting to put up heavier weights now and obviously form is more important than ever.
Hypereides
Member
My abs day involves
Crunches on a decline (sometimes holdings a 25lb plate)
Reverse crunches on the decline
Twist with the 25lb plate on the decline (recently added)
Spider Crawl (in place) http://www.bodybuilding.com/exercises/detail/view/name/spider-crawl
Landmine 180 (recently added) [Q: Should I do spellcasters instead]
I find these to be enjoyable performing and really feel something during and after.
thanks for asking
it's gone, it went away over time... it was a a waste of time going to the doctor, but I thought I was being too irresponsible not taking care of that being someone who has to play the piano for a living every once in a while. I'll be more careful from now on.
you and HisshouBuraiKen commenting about it shows how awesome this community is.
to show that I also pay attention, I will say the following:
a while ago you've showed what is probably the most impressive cut in the 4 OTs that I've been following this community. Respect to that kind of discipline, I wished I had a bit of it. you went from curvy and over 20% BF to badass, lean and defined, many guys look cut and defined but they also live their lives like that, very very few people go from having a round core to straight-up definition everywhere. I was impressed.
and HisshouBuraiken is my L-shaped (legs to the front) Chin-up bro since OT4, lol.
(yeah, I remember extremely precise comments and posts...don't know why)
Thanks, man. Hope you can surpass your own stall too. We're all gonna make it.
So I wanted to ask. I thought I was eating a lot, but I realized up until a few weeks ago I've been woefully undershooting my protein intake. I'm 156 lbs. currently and if we go by the 1 gram per lbs. of bodyweight rule, I need 156 grams of protein. I can do a decent job of getting my allotted calories but the allotted protein is a bitch and a half. Here's generally what I've been eating every day:
- 4 eggs
- 6 tablespoons of peanut butter
- 32 oz. of milk with protein powder
- two microwavable pizzas or a fried chicken t.v. dinner (with mashed potatoes)
- 4 turkey sandwiches
All that combined while it's over 3,000 calories, it's still around only 130 grams of protein.
I guess I could increase the peanut butter, milk and eggs, but goddamn.
What do you guys eat to keep your protein up?
Syphon Filter
Member
Yea i need to start recording myself. I rely too much on the mirror especially for deadlift.
A
A More Normal Bird
Unconfirmed Member
Going to be blunt and say that you're focussing on the wrong thing here. Your diet wasn't holding you back from squatting more than 150lbs and actually holding your core tight through the lift would have made much more of a difference than 10 or 20 extra grams of protein. The 1g/lb of bodyweight thing is a rough guide, not a rule: basically if you aim for that amount with a regular diet it means that you definitely wouldn't be getting too little protein and your total calories/macros should be in the right ballpark. Your current diet is fine (as far as macros go) and you don't need more protein. Keep lifting and eating, pay more attention to form/post videos if needed and monitor your progress. You should still be able to progress in weight each session (either 5 or 10lbs for squats and deads, 2.5 or 5 for bench and ohp) but if you stall again there may be something else getting in the way of that.
Wolfe
Member
I would try eating more food to be honest.
God Dayumm
Banned
Those fried chicken dinners somehow have more carbs and fat than a chicken meal should have. Can you cook chicken by yourself or at least buy chipotle? You can eat more chicken for the protein while keeping about the same calories. Also you could make your sandwiches thicker with more turkey, so instead of eating 4, eat 3 fat sandwiches with more turkey. But yeah, protein is a pain, and to me few foods rich in proteins are tasty without either a decent amount of fat or carbs or both, I don't know what I'm going to do when it's time to cut.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Pulled my rhomboid muscle in my back doing snatch grip high-pulls, but five days of rest now and I'm already near 100%. Just a couple more days and back to the gym!
Psychotext
Member
I get most of my protein from thick slabs of roast chicken breast. Very easy for me to eat 50g of protein worth in a single meal that way (I don't like to go much higher than that in one sitting).
If I'm struggling I tend to break out the Fage (Total) / Protein powder combo. If I'm really struggling then I hit up the protein pudding.
I'm doing ~2.0g kg so thankfully it's not too painful, though I do get sick of eating protein from time to time. It's far worse when I'm cutting and it makes up a much bigger proportion of my total intake. As a general rule these days I'm at about 2400kcal with 150g of protein with no major issues.
If I'm struggling I tend to break out the Fage (Total) / Protein powder combo. If I'm really struggling then I hit up the protein pudding.
I'm doing ~2.0g kg so thankfully it's not too painful, though I do get sick of eating protein from time to time. It's far worse when I'm cutting and it makes up a much bigger proportion of my total intake. As a general rule these days I'm at about 2400kcal with 150g of protein with no major issues.
Tired as heck tonight, but felt strong so went in for squats tonight. Got 350 for 3 singles. Likely had more reps in me, but not pushing myself till I'm done cutting.
Thank you sir.
Thank you sir.
casablanca
Member
I went out on Thursday night with friends, had 2 glasses of wine and simply fainted , first time that it happend to me.
So i missed my friday workout,and i feel so shitty about it. Hopping to have a great workout tonight.
So i missed my friday workout,and i feel so shitty about it. Hopping to have a great workout tonight.
Psychotext
Member
Fainted? That doesn't sound right at all.
Are you pushing yourself too hard or something?
Are you pushing yourself too hard or something?
Psychotext
Member
Awesome!
So I'm going to the gym four days a week and working out my entire body, but I'm also trying to do a low-carb thing in order to lose some body fat. I'm assuming starting the day off with a banana and then having an apple at lunch is too much?
What are some low-carb breakfasts that you don't have to prepare?
What are some low-carb breakfasts that you don't have to prepare?
Just make some scrambled eggs or something the night before, reheat in microwave.
Makes sense, thanks.
could expand on that, could make some sort of ommelette with meat/veggies, and cheese if you are doing dairy.
Psychotext
Member
holy crap, i am trying these
Yeah those look awesome. Don't know why I didn't think about preparing eggs before hand lol. I'll definitely throw in some meat or veggies too.
Omg that site in general is so good.
Psychotext
Member
Yeah, I've found a lot of high protein recipes on there that I really like.
The only other beginner one that comes to mind are seated leg raises. There are many different variations. The following video is just one example. Personally, I only use them for some oblique work.
https://m.youtube.com/watch?v=vE4B4i_uKOQ
285 deadlift and no back issues. Going to probably increase it by 10 lb every 1-2 weeks. Should be a safe pace.
Also did squats for the first time in months, which is what caused my back issues to begin with. 175 lb squat for reps with no noticeable issues.
Although it is no where near what I used to do, still feels good mang.
Also did squats for the first time in months, which is what caused my back issues to begin with. 175 lb squat for reps with no noticeable issues.
Although it is no where near what I used to do, still feels good mang.
HisshouBuraiKen
Member
Hanging leg raises like Szu said, just focus on using the actual abs and not the hip flexors.
Stomach vacuums can tighten up the deep TVA and pull in your stomach a bit making it look flatter and tighter - https://www.youtube.com/watch?v=iCbf2wqE4Gw
Ab wheels are great for stability & strength but probably not so much for hypertrophy
Hypereides
Member
thanks for asking
it's gone, it went away over time... it was a a waste of time going to the doctor, but I thought I was being too irresponsible not taking care of that being someone who has to play the piano for a living every once in a while. I'll be more careful from now on.
you and HisshouBuraiKen commenting about it shows how awesome this community is.
to show that I also pay attention, I will say the following:
a while ago you've showed what is probably the most impressive cut in the 4 OTs that I've been following this community. Respect to that kind of discipline, I wished I had a bit of it. you went from curvy and over 20% BF to badass, lean and defined, many guys look cut and defined but they also live their lives like that, very very few people go from having a round core to straight-up definition everywhere. I was impressed.
and HisshouBuraiken is my L-shaped (legs to the front) Chin-up bro since OT4, lol.
(yeah, I remember extremely precise comments and posts...don't know why)
Thanks, I appreciate it, although I still have a long way to go.
Psychotext
Member
Glad I'm not on the weights today. Really tired for some reason.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Does the nature of a p/p/l/off/p/p/l routine mean that every week your "off" day will be different?
Shitty, shitty day in the gym today. Hip flared up again so I couldn't squat then I struggled to hit 255x5 on bench despite having preciously breezed through 280x3. I'm a little sick and we had a brother's retreat over the weekend so my diet was quite shitty and that's probably the primary reason for this struggle but I'm still pissed, especially since I think I've had a setback with my hip.
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