Actual hook grip.
Welcome!
Definitely the best community on GAF. Must be the genetics.
Amazing. How does she feel about being in the less sexy outfit? Hahahahaha
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Fitness |OT8| Dad Bods, Bulge Swelfies, and Wait...Do you even lift bro?
- Thread starter Chocobro
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Definitely the best community on GAF. Must be the genetics.
No problem. If you are just starting out and aren't too fat, I'd maybe recommend starting at maintenance level calories or just a slight deficit. This is mainly to allow for newbie muscle gains and fat loss at the same time. If you start with a big deficit, your muscle gains will be smaller. You can always start a bigger deficit a bit later when those "easy gains" run out.
My point being, don't start a bulk if you are overweight. As a beginner, you can lose fat and gain muscle at the same time with lower calories that what most here would need to bulk with. Get to a bodyfat percentage you are comfortable with first. No point in getting fatter in your situation.
Actually I'm supposed to write a blog post about this topic anyway. Maybe I'll post it if/when I get my site up and running next week. Not sure if I'm allowed to link it though..
Oh hell yeah! Always nice to get more motivated regulars around here. Welcome!
ldcommando
Banned
Yeah, I was thinking of leaving lurking mode again and to start posting some stuff.
I, of course, became fat again, and again I´m dieting in an attempt to get back to my old numbers. Lost 17 lbs in the last 30 days. And today I have to 5x5 187 lbs on squats.
I´ll post the other numbers later.
I, of course, became fat again, and again I´m dieting in an attempt to get back to my old numbers. Lost 17 lbs in the last 30 days. And today I have to 5x5 187 lbs on squats.
I´ll post the other numbers later.
A
A More Normal Bird
Unconfirmed Member
Deadlifts from a rack, rather than from the floor. They reduce the length of the lift and focus more on the lockout, similar to block pulls.
ldcommando
Banned
Finished gym today :
Squats 5x5 187
Dl 1x5 165
Ohp 5x5 77
Pullup 3x6 bw 210
Squats 5x5 187
Dl 1x5 165
Ohp 5x5 77
Pullup 3x6 bw 210
Hmm not sure how this would be more beneficial than from the floor, i really enjoyed my first go at deadlifts last week and again on friday, i guess it's because it's the heaviest weight you can lift that makes it seem satisfying
It's not necessarily better, it just puts the emphasis on a different part of the lift. In this case, it allows you to load up with extra weight since you're doing a shorter ROM and helps bust lockout (top part of a DL) plateaus.
Cooter has been doing this a long time so he uses lifts like this to assist his main compounds.
Psychotext
Member
Bleh, I really hate getting my calories dialled back in for bulking. Made such a mess of it last time because I was afraid of gaining too much weight per week.
mdsfx
Member
Yeah this is day 3 for me and I'm still working on it. I know 3k didn't seem like enough, but yesterday I was already 160 and just now I weighed in at 162. I know this is mostly water... Or something, but I haven't weighed that in quite some time.
Still fear I'll gain more fat than muscle, even eating as clean as I am. I think if I hit 170, which would be +15lbs since starting, I might cut at that point.
Side note / PSA: scorpion peppers will wreck you.
ldcommando
Banned
and this was the post workout meal:
Psychotext
Member
I think I'm just going to stick with my current plan for a week and adjust every week from there on.
mdsfx
Member
Holy sashimi. That'll get you some omegas for the week lol
Edit: is that from a restaurant? Where do you live? (If you don't mind me asking)
ldcommando
Banned
Nope, food truck on a farmer´s market kind of thing. Rio de Janeiro, Brazil to answer your other question.
mdsfx
Member
Niiice! Looks amazing
ldcommando
Banned
It was pretty good. But to be honest I can´t wait to lose the remaining weight so I can add some rice to it.
wow those are 2 big revelations, how did you discover this?
sorry i cant answer your questions though
Well, doctor found out lactose problems two weeks back. So I stopped taking the whey since its lactose. I never drunk milk or ate yogurts. The whey was the only dairy in my diet.
After not taking it for two weeks. All my acne was gone. Even on my back. Since that was the only change to my diet it had to be the cause.
After not taking it for two weeks. All my acne was gone. Even on my back. Since that was the only change to my diet it had to be the cause.
I'd rather just eat more protein (=real food) than take soy powder. I don't even think it's really optimal for muscle building. It has either incomplete amino profile or low biological value or something. Dont' remember.
You can easily get enough protein from real food.
Psychotext
Member
Could do pea protein, or hemp, or rice. Don't expect them to be flavour sensations though.
But why use protein drinks at all? Getting your required protein is easy through normal food as long as you're not aiming for broscience levels of intake.
But why use protein drinks at all? Getting your required protein is easy through normal food as long as you're not aiming for broscience levels of intake.
Amazing! Looks awesome dude.
DoktorEvil
Banned
My arms and shoulders feel good.
Superset'd some Hammer Curls, Tricep Curls, and Standing DB Flys after my OHP work, Standing and Seated.
Bum, I want to do seated cable work, but the cables are almost always occupied. I had to improvise.
Superset'd some Hammer Curls, Tricep Curls, and Standing DB Flys after my OHP work, Standing and Seated.
Bum, I want to do seated cable work, but the cables are almost always occupied. I had to improvise.
That feeling when you're completely done with your pull / squat workout before breakfast...
Edit: doktor, in my opinion they're absolutely worth the wait. Cables - while never coming close to replacing free weights - are a major part of my workout because of the tension that other pieces of equipment can't replicate
Edit: doktor, in my opinion they're absolutely worth the wait. Cables - while never coming close to replacing free weights - are a major part of my workout because of the tension that other pieces of equipment can't replicate
Psychotext
Member
Crap, messed up my new schedule for cycling training / weight training. Did weights yesterday but should have done them Monday. Might have to work out something to do tonight that isn't going to hit the same muscles as I did yesterday, though that might be hard as my normal routine is 80% compound.
DoktorEvil
Banned
Tension?
Heh. I'll wait next time, but even with 5 lb DBs, flys were giving me a new kind of burn I never felt before. Hope the cables do the same.
lmao I got a bit carried way and wrote 4600 word / 9,5 page article on this. Damn..
I may need to divide this baby up in to a few different articles..
That's a lot. "Sets" = working sets?
DoktorEvil
Banned
mdsfx
Member
I do 2 warm up sets on each compound before 5 working sets. So 2 compounds is 4 warm up, 10 working total
Okay that's better, but its definitely on the 'too much' side of things. Still a ton of sets across the board. Why not 3 each for your acessories?
Not necessarily. For DL, yes that's too much. For Bench, maybe not. Also would need to know what accessories you're doing.
FallingEdge
Member
I disagree with it being too much. If he can handle the workload, do it up.
mdsfx
Member
Just at the gym early enough with plenty of time and I enjoy them hahaha
Leg days are different though. I just do 2 warm up and 5 working sets of squats, 2 warm up and 2-3 working sets of deadlifts, then 5 sets calves which may or may not be pointless from what I've read.
I'm trying to save the dude's marriage lol! 14 compound sets alone is minimum 45 minutes. 20 accessory sets is minimum 45 minutes. 20 minutes of cardio is, well, 20 minutes. 2 hours minimum is a lot of time to spend I'm the gym when you go as much as Mike does. He could definitely get away with doing less.
Hey, if it's not interfering with the rest of your day, and your body recovers AND you love it, keep doing it. My opinion is that you don't need that much but you know your body better than anyone.
mdsfx
Member
Lol point taken. I alternate my accessories push/pull so they go fairly quickly. Took me 90 minutes total this morning.
Haha yeah, it's definitely a delicate balance when you have a SO. If everything is going great, then go for it. You can probably get away with less cardio on some days if need be, especially since you're in bulking phase, right?
Yeah depending on rest times, resistance training can feel more effective than cardio for me haha. You're a beast.
Psychotext
Member
Help me out bros, I need a one time only workout to fill a gap left by my messed up schedule.
I'm thinking OHP to start, then Pendelay rows, and then...
Nothing leg or chest related, but that aside, anyone have any suggestions? I'm tempted to throw in some good old fashioned curls (for the girls) as it's been months since I did anything like that.
I'm thinking OHP to start, then Pendelay rows, and then...
Nothing leg or chest related, but that aside, anyone have any suggestions? I'm tempted to throw in some good old fashioned curls (for the girls) as it's been months since I did anything like that.
Just do a full on shoulder day! You've been trying to get your OHP up for a while now. OHP, upright rows, lateral raises, Arnold press, call it a day!!
mdsfx
Member
That's awesome. Why do you sound discouraged with the "I guess"?
DoktorEvil
Banned
5/3/1 has 3 actual work sets, but Wendler suggests doing the same compound 5 sets, 10 reps, 50% ORM for strength accessory.
Sometimes I throw in DB workouts as accessory work and that is normally 3-5 sets of 10 reps.
Thus far, it's much less demanding than 5x5. 3 Compounds a day, 3 days a week was taxing on my body.
isn't that kinda the point though?
Psychotext
Member
Can't really do lateral raises or upright rows, they wreck my shoulders (long term injuries). Haven't done Arnold presses for a while though, will definitely throw them in.
I don't really have a goal weight right now except for getting under 200.
BMI charts say I should weight about 160 but even at 5'10" I just can't ever see my body being that thin.
But still I need to lose fat. Both visceral and subcutaneous.
DoktorEvil
Banned
To be constantly in pain? No thanks.
5/3/1 is allowing me to slowly increase my numbers to break plateaus. I plateau'd on 5x5.
Since I'm not squatting every other day, I enjoy the break in variety and flexibility in programming that 5/3/1 offers.
mdsfx
Member
I don't think those charts really make sense. For instance I work with a guy who is my height and age, but he's got some broad-ass shoulders (wish i had those lol) and a larger frame overall. He would probably look anorexic at my weight. The last health screening labeled him as borderline obese, which if you saw him, makes no f*cking sense at all. He doesn't even look fat.
TLDR: scew the charts. Make your own goal, whether it's tied to abilities, aesthetics, or both.
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