D
Deleted member 47027
Unconfirmed Member
Negative. Just dedication and misery. No cheat days.
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Fitness |OT7| #Swelfies, Trap Lords, and Quadzilla
- Thread starter FallingEdge
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Negative. Just dedication and misery. No cheat days.
Psychotext
Member
The very short answer to that is that after a certain amount of weight loss your metabolism basically changes and adjusts to function on a lower calorific intake to as to avoid further weight loss. This is on top of your reduced calorie requirements from having a lower body mass. (This is massively, massively oversimplified... the actual phenomenon is very complicated, and not yet particularly well researched, at least in humans.)
It's partially avoidable by taking breaks in your diet / having re-feeding days. Also diminished by losing more of your calories through lifting than reducing your intake too far. There are also a few diets specifically aimed at avoiding it, but they usually involve fasting periods or reducing your intake on certain days.
I'd have said it was unusual to see after only four weeks though. Unless you'd been on a reduced calorie diet before that point (and then switched to low carb).
If you find yourself with some spare time (and a scientific brain), you might find this interesting (on the longer term effects): http://ajcn.nutrition.org/content/88/4/906.long
...or summarised in a much more friendly manner about half way down this page "An Elegant Study": http://weightology.net/weightologyweekly/?page_id=415
I think it's (relatively) easy to do no cheats on keto because you can eat all the cheese, peanut butter, and cream you want lol.
I've been doing Kiefer's CNS for the past 6 weeks, which is basically keto but one high carb/junk food "night" a week. I don't really know if it's working, but it's pretty easy to follow. The only thing that sucks is no alcohol on the keto days and limit of 2 drinks on the "carb nites", which normally isn't a problem for me, except I love having a few beers during football games :/
Arrowgigantic
Member
Coming off a week off, going to go hard and squat four plates. Technically it's four.
Interesting. The bolded is the distinction I was wondering about after your previous post. I was probably on a calorie restricted diet since December of 2013, since I was probably eating 2500-3000 cal/day between then and November 2014, but my maintenance was probably at ~3200/day (I say "probably" because I wasn't tracking my calories until I started Keto in Novmber). I'll take a look at the links you posted.
Psychotext
Member
Edit - Links seen.
Also, the post about adaptive thermogenesis wasn't mine.
Got to buy me some of those. Get my four plate bench press on!
Also, the post about adaptive thermogenesis wasn't mine.
Got to buy me some of those. Get my four plate bench press on!
Brolic Gaoler
formerly Alienshogun
Can't believe I'm saying this again.
Wut?
Why squat with bumpers? And why 25lb bumpers?
BlueTsunami
there is joy in sucking dick
You notice weight loss on the scale? My body is recomposing, getting the muscle mass I had when I was working out a year ago but the scale hasn't budged as much. I was worried for a while but the mirror recently has allayed those fears.
D
Deleted member 47027
Unconfirmed Member
I was noticing it for sure, as a gradual trend. Water weight, whatever, and I always say "fuck scales" but watching it track a downward trend as quick as I was going was satisfying.
I'm not sure if you meant to quote me or Vince, but no, the scale hasn't really budged aside from the initial 5-6 lbs of water weight (which comes right back after the high carb nights). Then again, I'm pretty sure I've reached a weight equilibrium, at least in terms of scale weight (for weight loss, obviously not for weight gain). My fitness/weight loss journey started about 2 years ago now (Jan 2012) and I've gone from ~175 lbs (I'm 5'6") to ~140 lbs (usually fluctuating between 137-143). I don't really bother obsessing over my scale weight (I check once every 10 days or so just to see where I'm at), more concerned with body composition as you say.
I kind of fucked up by not taking a before pic and tracking by the mirror at the start of this CNS "diet". I feel like I look the same as when I started though haha.
frontieruk
Member
My next 50 lbs is going to be the hard cut, I'll be doing the running thing as well, but I've got to get my knees sorted first
I can only deadlift 255 lbs.
If you're asking what I mean by normalize I currently do working sets of:
Bench: 195
Squat: 225
Deadlift: 255
A few months ago before I got hurt I was doing something like:
Bench: 205
Squat: 230
Deadlift: 235
So I think that with being more consistent the ratios are starting to normalize.
Brolic Gaoler
formerly Alienshogun
Sooooo, basically you're getting back to where you were. And you don't need an app to tell you you're about to hit a "PR" you either do or don't.
Arrowgigantic
Member
Because they weigh the same as iron and that's what the rack had. I was going to do 245, regardless. So I did some math, man.
Oh man, I just realized with my luck, there will probably be a drill the day after my leg day.
Oh, I forgot to mention that the new potential location is The World Trade Center.
Brolic Gaoler
formerly Alienshogun
My dept is trying to get a tour of the space. From what I heard, we will take up a whole floor. That means 360 degree view of NYC.
I thought that I had and checked but don't remember numbers pre-app. Having a bad memory isn't exactly fun, but at a certain point soon I will know for sure.
Brolic Gaoler
formerly Alienshogun
Use google sheets and track your lifts. Makes shit a lot easier. Not sure what app you're using to calculate your PRs, but a simple spread sheet is all you need.
That reminds me I kept a spreadsheet a couple years back on an old computer. It was a fine system, but the current app I has is more convenient to me. I can update it while at the gym easily, and it calculates warm-up reps for you. I'm starting to do those in my head, but it's still a nice feature.
Maybe I'll post a review with a few screenshots for fun. It has a few built-in graphs and calculations. Of course, they could be built in Excel also.
Pancakes
hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
Can I get a form check on my squats? I know my wrists are in a poor position already but my workout buddy said that something weird was going on with my butt where it would tuck in under me. I watched Alan Thrall's video on how to squat and he said that "butt wink" is not a bad thing but can cause you to round your back.
Squat Attempt 5x5
Squat Attempt 5x5
Yeah, you have some pretty severe buttwink going on there. Also I would work on starting your squat by moving your hips back instead of just bending at the knees and going down.
Can't believe I'm actually going to ask but...
Why NOT squat with bumpers? Assuming they aren't in limited supply, which obviously from the picture they aren't?
Brolic Gaoler
formerly Alienshogun
People tend to do it to impress others by looking like they are squatting more than they really are (this is common as shit) Why NOT use bumpers? Because if you're in a cage, it's pointless. You're using equipment that serves no purpose that someone else could use.
Now if you're simply squatting freely without a cage or catches they are fine, so you can dump the bar, but if that's not the case, you're being a jackass. Especially if you use lower weights taking up more plates that could be done with higher plate weights.
Basically it's up there with curling in the squat rack.
Arrowgigantic
Member
Keep your elbows locked back, they're wiggling and your chest drops. The bar should be a little bit lower on your back to help you keep the bar locked over your midfoot. The bar is ahead of your midfoot and your feet are a little too far apart, in the last reps the entire outside of your foot is coming off the floor.
Keep your abs tight and your chest up, that will take care of the butt wink. Breathe in, hold, abs tight, go down and come up, exhale.
I agree with this but different gyms have different equipments...
my gym has exactly eight 45lbs plates, that's for all of the free weight area, including 6 benches, a regular squat rack and a power rack and some loose bars for deadlifting.
most of the time the 45s are either lost in the gym (because my gym is filled with people who don't put things back in their place) or used by guys doing shrugs so most of the time I am forced to reach 225 with whatever is available around me, sometimes I have to actively search for certain plates. :/
Brolic Gaoler
formerly Alienshogun
I am getting pretty fluffy. Hopefully all this eating translates into being a jackdood come April when I start cutting. My life right now is eating, working, lifting, sleeping, Parks and Rec. Not necessarily in that order lol. That show is taking over my life and I am so in love with every single character. I've never been more attached to the characters of any TV show. Even Jerry. Dammit Jerry you're making me sad!!
ANYWAYS, like I said, hopefully this eating translates into strength and muscle that shows up when I cut in a few months. Probably should start doing legs again and get my sleeping fixed up so I can wake up before noon >_>
ANYWAYS, like I said, hopefully this eating translates into strength and muscle that shows up when I cut in a few months. Probably should start doing legs again and get my sleeping fixed up so I can wake up before noon >_>
Psychotext
Member
Yeah, if the place only has a small number, it's like curling in the squat rack. And in a place that's obviously loaded to the gills with bumpers, it doesn't feel like a terribly apt comparison. Seems weird to even question it here IMO.
Hope no one thinks I look like a jackass next time I post a form check, because frankly everything I have at this point that's over 10 lbs are bumpers.
Psychotext
Member
My Olympic size stuff is all bumpers. My standard stuff is all MANLY CAST IRON GRRR.
Brolic Gaoler
formerly Alienshogun
The bigger issue with that specific post was the use of lower weight plates to take up more bar space to be a "4 plate squat."
If all your gym has is bumpers (is it a weightlifter gym or something?) then there's no real alternative.
I've been to a lot of gyms and I've never been to one that was "all bumper plates" that's typically because they are more expensive. The only places I've seen with huge amounts of bumpers are weightlifting and crossfit gyms.
I need some opinions if it's fine to lift twice a week (Friday and Sunday) and do HIIT or barbell complexes on Wednesday? Greyskull LP is fine with lifting 2x instead of 3x per week. Not sure if I can have a full session in on Wednesday when I need to get up early the next day while trying to get 9H of sleep.
I recall Brolic saying he lifted twice a week for a period of time in response to one of my similar questions.
I recall Brolic saying he lifted twice a week for a period of time in response to one of my similar questions.
I guess I tend to give people the benefit of the doubt when I see stuff like that. Less unloading and loading while warming up to the training weight. Yeah, he called it a 4 plate but it felt like he was just joking not trying to appear better than he is.
Kinda wish I had that luxury, but I only have 2 each of 45, 35, and 25, heh. (Fills my needs for now, but I'm aiming to need a couple more 45s by the end of the year.)
Brolic Gaoler
formerly Alienshogun
Twice a week is just fine. Just have to plan accordingly. There's a setup in 5/3/1 for it. That's what I was using.
Unless it's your own gym, it's pure selfish laziness. And that's not an excuse. Unless you're loading up to do a dropset it's pure laziness or ego.
Psychotext
Member
Loading and unloading is valid exercise too! Never deny yourself the opportunity to pick up something heavy.
DUFFMCWALIN
Member
This is what I do. I love it since I always have my phone on me.
Psychotext
Member
I think I must be an old man. I still use paper and a pencil.
Spiritreaver
Member
I have never kept a record of anything. I usually can remember it all in my head pretty well.
The only time I regret not keeping a log of my progress is when I get sick or go on a vacation and can't remember shit from 2-3 weeks before. So I just guess and work from there. *shrugs*
The only time I regret not keeping a log of my progress is when I get sick or go on a vacation and can't remember shit from 2-3 weeks before. So I just guess and work from there. *shrugs*
This.
You and I were separated at birth I tell you. I remember everything when it comes to the gym. And I never take time off so I don't have that problem.
Minus your illogical hatred of Superman you're ok with me DarthSpiritReaver.
Brolic Gaoler
formerly Alienshogun
I think I must be an old man. I still use paper and a pencil.
I do both. PRs go in spreadsheet though.
To be fair it matters a lot less for BB IMO. As far as I know and correct me if I'm wrong, you don't really chase strength gains or maxes.
ohhthegore
Member
WAT! how can anyone hate Supes?
Wolfe
Member
I think I must be an old man. I still use paper and a pencil.
I use paper and a pen. Erasing is for people that make mistakes.
/awesome
Arrowgigantic
Member
Jesus Christ, it was a joke. I was making a joke.
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