FallingEdge
Member
Glad to see you still around. Looking fantastico.
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Fitness |OT9|...You looked better before
- Thread starter Chocobro
- Start date
Glad to see you still around. Looking fantastico.
Age:26
Height: 5,6
Weight: 163 / 23% BF
Goal: whatever weight / 10% bodyfat
Current Training Schedule: 5x5 ketogains (mon-fri)
Current Training Equipment Available: barbell, pull up bar, kettlebells
I've been doing the keto diet for a couple of months but I think I hit plateau. For the past 2 weeks I haven't lost any more body fat nor weight and at this point I'm panicking with this diet. I was 185 when I started with 32% bodyfat.
I would like to moderately gain muscle and lose bodyfat and need help following a different diet. My focus is in losing body fat. I think I'll keep doing 5x5 ketogains since I actually like the workout unless you guys can recommend me something better, but I need help with the diet.
Idk I feel as if all the fat I'm eating now it's just staying in my body and I'm not burning it and that's why my bodyfat it's still the same and nor going down.. But I'm just crazy talking I guess.
Height: 5,6
Weight: 163 / 23% BF
Goal: whatever weight / 10% bodyfat
Current Training Schedule: 5x5 ketogains (mon-fri)
Current Training Equipment Available: barbell, pull up bar, kettlebells
I've been doing the keto diet for a couple of months but I think I hit plateau. For the past 2 weeks I haven't lost any more body fat nor weight and at this point I'm panicking with this diet. I was 185 when I started with 32% bodyfat.
I would like to moderately gain muscle and lose bodyfat and need help following a different diet. My focus is in losing body fat. I think I'll keep doing 5x5 ketogains since I actually like the workout unless you guys can recommend me something better, but I need help with the diet.
Idk I feel as if all the fat I'm eating now it's just staying in my body and I'm not burning it and that's why my bodyfat it's still the same and nor going down.. But I'm just crazy talking I guess.
Well you have lost weight, have you adjusted your calorie intake appropriately for the weightloss? Aside from that do a refeed day and/or deload so your body can catch up.
Dude, I was thinking about this comment. Then, I decided to check my gym bag to see if I forgot anything.
I got my gym shorts, but nothing else. I was supposed to do squats tonight too.
Well, at least I'm not hopped up on pre-workout.
This wedding needs to hurry up and happen so you get your butt back in here! It's been too long. Glad you're doing well and congrats on the wedding!
This is great, although that hair is giving me scary flashbacks to those gifs where the girl gets her head ripped back
This is great, although that hair is giving me scary flashbacks to those gifs where the girl gets her head ripped back
At least she's in a cage with supports.
Gif for recap.
FallingEdge
Member
Dude, I was thinking about this comment. Then, I decided to check my gym bag to see if I forgot anything.
I got my gym shorts, but nothing else. I was supposed to do squats tonight too.
Well, at least I'm not hopped up on pre-workout.
lol
it is really annoying too, hyped myself for legs and can't do it
so today is suppose to be legs but now it is raining and I don't want to do legs
I want to play Madden and Deus Ex.
About how much weight were you losing a week recently? How many calories are you eating? Keto isn't a magic bullet that spares you from having to count calories when you get down to the nitty gritty of things. It's also possible that, as you suggested, you're just having a regular plateau.
FallingEdge
Member
Squats
1x8 @ 355
1x5 @ 385
1x3 @ 405
Not bad! Haha.
1x8 @ 355
1x5 @ 385
1x3 @ 405
Not bad! Haha.
Yeah, I'll say. Nice. I did 3x3 of 345 on Tuesday and nearly popped a forehead vein.
I redid the Keto calculator 10lbs ago and because I now have a somewhat of a home gym and i had to calculate how much protein to take in with 5x5 included in the diet.
The first week I lost about 5 pounds of water weight easy. After that a week I would lose 3lbs and another 4....one week I only lost 1 and so on.
This is my current calorie intake according to a keto calculator.
I do need to work on my Protein intake because I've only been getting in abour 80g of protein ever since this past monday. I've been eating about 5g to 10g of carbs and thats mostly because I eat a handful of almonds every now and then and the Fat intake is where I struggle the most. This has been happening very recently tho.
I work as a mailman, so its a little tough for me to eat when I work. I can either have a big breakfast and a big dinner or fast until dinner which makes me really hungry cus again, im pretty much on a daily cardio for about 10 hours.
eighty(one)
Member
Hi FitnessGAF!
I'm new to this, please go easy on me
So, here's the skinny (pun intended):
35
5'10
176 lbs (was 164, 3 months ago)
I am getting into weightlifting, after the shitty years of ectomorphism. I have some minor lordosis and scoliosis. I work a desk job, but do scurry up 3 flights of stairs (to-from work, lunch and breaks); I get to the gym for about an hour every weekday morning, Mon-Fri. My Applewatch tells me I complete near 4 miles of walking and typically expend the 350 calorie,12 hour standing and 30 mins exercise, daily.
I haphazardly use MYfitnesspal, to track daily calories.
Eating:
Wake up, get ready then 1 scoop protein + 1 glass whole milk
Workout
After:
2 packets Quaker protein oatmeal
Protein Triple Zero Greek Yogurt cup
Later:
Siracha Pepita seeds (a healthy handful, placed into ramiken)
CLIF peanut Butter/chocolate builders bar
Lunch:
Peanut Butter Jelly sandwich
After lunch mini workout food:
Shaker bottle + H20 + 1 scoop ON chocolate whey + 3/4 scoop chocolate Serious Mass
Dinner is typically food (whatever is cooked, but not shitty crap)
I drink 5 32 oz water daily + 1 packet propel during workout.
Onto the routine:
So, in the beginning - being embarrassed and ectomorphic, I only worked out in the machine weight room at work. I had it all to myself, plus Dumbbells that go up to 140 each, and a bench to workout out on with them. I didn't ever really use the Dumbbells except for curls.
After using that set up, I felt like I needed more.
I was doing Machine Row, Tricep extensions, lay pull downs and chest press.
Alternating upper/lower/upper/lower/upper (3U/2/L for Mon-Fri)
I have since ventured into the real gym and there are so many things I wanted to try, so:
I switched to ChestTriShoulder/Backbi/legs/Chesttri/Backbi +legs (some Saturday's)
Chest Tri = Dips (dip machine, or sitting leering in a bench, with 10 lb plate in lap) 3x7
bench Smith Machine (currently 90lbs + bar) 3x8
Kneeling Tricep pull downs (from behind head rope) 3x8
Tricep extensions 4x10
Barbell Tricep laying down like a skull rusher(40-50 lbs) 3x5
Then on lunch, in weight room I'll do some extra sets some pull downs, a set of dips and down dumbbell behind head Tricep extensions
Back and bi= Chin up machine 4x8 (55 lb resistance, was 70 - lighter equals better)
Bent over row 2x8 (60 lb barbell)
Curls alternating barbell (60/50/20/30/40) x 5 reps at highest weight, 8 on lower ones, these I don't rest when switching weights.
3x10 70lb Lat pull down
Shrug 50 lb dumbbell
Curls 15-5 lbs decreasing
Legs:
V Squat machine (I'm up to 240) 3x8
Lower back extension machine 90 lbs
Crunch weight machine 35 lbs
Leg extensions 90lb
Just added calf raises
Additional exercises: rotator cuff with dumbell 3-5 lbs
Face pulls with rope no weight or lightest possible
Scapula push-ups against wall (winging)
Foam rolling
Doorway pec stretch (I have forward shoulders)
I started working out 5/31/2016, I took 8 consecutive days off due first week of August, do to some arm strain injury that was behind armpit area (but couldn't raise the arm for a couple days); I've stayed off shoulder exercises until I can correct more posture and strengthen the cuffs. I think I had overactive traps and was impinging due to shrugs too much, before - corrected with above and massage chair + baseball resting on the sore spot.
I don't Mind gaining some fat, as my ideal physique is not ripped or shredded, but big arms, chest, thights and tapered chubby middle. I just want to be big, but I'm small famed and my arms are still lean form the front and back, but bigger now, from the side. I can see progress.
Guidance?
Please though, I don't have anyone to help form check or spot - I love this, as I've never been athletic EVER and don't want to stop. The 8 days was bad enough, so nothing that will really hurt me untrained as a recommendation (deadlift scares me with scoliosis + uneven lean) + also why Inuse a squat machine, better than no squat I hope.
Typed on iPhone, sorry if shit
I'm new to this, please go easy on me
So, here's the skinny (pun intended):
35
5'10
176 lbs (was 164, 3 months ago)
I am getting into weightlifting, after the shitty years of ectomorphism. I have some minor lordosis and scoliosis. I work a desk job, but do scurry up 3 flights of stairs (to-from work, lunch and breaks); I get to the gym for about an hour every weekday morning, Mon-Fri. My Applewatch tells me I complete near 4 miles of walking and typically expend the 350 calorie,12 hour standing and 30 mins exercise, daily.
I haphazardly use MYfitnesspal, to track daily calories.
Eating:
Wake up, get ready then 1 scoop protein + 1 glass whole milk
Workout
After:
2 packets Quaker protein oatmeal
Protein Triple Zero Greek Yogurt cup
Later:
Siracha Pepita seeds (a healthy handful, placed into ramiken)
CLIF peanut Butter/chocolate builders bar
Lunch:
Peanut Butter Jelly sandwich
After lunch mini workout food:
Shaker bottle + H20 + 1 scoop ON chocolate whey + 3/4 scoop chocolate Serious Mass
Dinner is typically food (whatever is cooked, but not shitty crap)
I drink 5 32 oz water daily + 1 packet propel during workout.
Onto the routine:
So, in the beginning - being embarrassed and ectomorphic, I only worked out in the machine weight room at work. I had it all to myself, plus Dumbbells that go up to 140 each, and a bench to workout out on with them. I didn't ever really use the Dumbbells except for curls.
After using that set up, I felt like I needed more.
I was doing Machine Row, Tricep extensions, lay pull downs and chest press.
Alternating upper/lower/upper/lower/upper (3U/2/L for Mon-Fri)
I have since ventured into the real gym and there are so many things I wanted to try, so:
I switched to ChestTriShoulder/Backbi/legs/Chesttri/Backbi +legs (some Saturday's)
Chest Tri = Dips (dip machine, or sitting leering in a bench, with 10 lb plate in lap) 3x7
bench Smith Machine (currently 90lbs + bar) 3x8
Kneeling Tricep pull downs (from behind head rope) 3x8
Tricep extensions 4x10
Barbell Tricep laying down like a skull rusher(40-50 lbs) 3x5
Then on lunch, in weight room I'll do some extra sets some pull downs, a set of dips and down dumbbell behind head Tricep extensions
Back and bi= Chin up machine 4x8 (55 lb resistance, was 70 - lighter equals better)
Bent over row 2x8 (60 lb barbell)
Curls alternating barbell (60/50/20/30/40) x 5 reps at highest weight, 8 on lower ones, these I don't rest when switching weights.
3x10 70lb Lat pull down
Shrug 50 lb dumbbell
Curls 15-5 lbs decreasing
Legs:
V Squat machine (I'm up to 240) 3x8
Lower back extension machine 90 lbs
Crunch weight machine 35 lbs
Leg extensions 90lb
Just added calf raises
Additional exercises: rotator cuff with dumbell 3-5 lbs
Face pulls with rope no weight or lightest possible
Scapula push-ups against wall (winging)
Foam rolling
Doorway pec stretch (I have forward shoulders)
I started working out 5/31/2016, I took 8 consecutive days off due first week of August, do to some arm strain injury that was behind armpit area (but couldn't raise the arm for a couple days); I've stayed off shoulder exercises until I can correct more posture and strengthen the cuffs. I think I had overactive traps and was impinging due to shrugs too much, before - corrected with above and massage chair + baseball resting on the sore spot.
I don't Mind gaining some fat, as my ideal physique is not ripped or shredded, but big arms, chest, thights and tapered chubby middle. I just want to be big, but I'm small famed and my arms are still lean form the front and back, but bigger now, from the side. I can see progress.
Guidance?
Please though, I don't have anyone to help form check or spot - I love this, as I've never been athletic EVER and don't want to stop. The 8 days was bad enough, so nothing that will really hurt me untrained as a recommendation (deadlift scares me with scoliosis + uneven lean) + also why Inuse a squat machine, better than no squat I hope.
Typed on iPhone, sorry if shit
mdsfx
Member
Yasssssssssss! He's baaaaaaaack!!
Side note: Swimming got ramped the hell up today. Form is everything. I went from huffing and puffing over 50 meters 2 weeks ago to blasting out 12 sets of 100m today. I freakin love it.
How good are you at actually counting your calories? Do you use a food scale? Since you're a mailman, you do a lot more cardio than I do (I hit about 10,000 steps a day), but if we were to assume you were sedentary, your TDEE would be around 2,000. If you're not accurate about your calorie counting, you could be coming closer to your TDEE than you think. Or it could just all be a plateau; being stuck at the same weight for two weeks is annoying but not uncommon!
FWIW, I'm 5'8, currently around 145 pounds and shoot for 1500 calories a day (1300 on rest days and 1800 on lifting days). I haven't changed my calorie intake since I started at 180 at the beginning of this year and I've lost a little over a pound a week thus far.
Yes I use a food scale and I track everything I eat with MyFitness Pal...when I remember. But I always eat the same quantity so I know that if I forget to put it in im not just eating like crazy.
Today I didn't track it though. I know that I must have been eaten around 1200 calories and definitely met my Protein intake because I had at least 3 scoops of protein (1 morning, 2 after workout w/ creatine) and I ate about 5oz of chicken. It was a horrible day for me, reaaallly long day at work. Didnt even try to put in any carbs or fats other than the olive oil to cook the chicken and 1oz of cheddar in the am.
I'd say just stick with what you're doing for now then, and maybe start taking weekly/biweekly body measurements so you have another point of data since the scale can be a fucker sometimes.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Damn, cutting on 2400 per day. Nice.
The dream...
On behalf of myself and the rest of Married FitGaf
Dats rite meign.
I lost a lot of strength during this turmoil, worked out like 8 times in a 4 month period. But that's all in the past, home gym is functioning, working out 2 days a week right now, and got diet down pat right now. Soon as wedding is over, life will normalize, and I'll be back to lifting 4 days a week. Will be bulking for about 2 to 3 weeks after honeymoon and lifting like a beast, hope most of my strength returns.
Glad to be back, and I followed everyone's stories like it was a TV show. Fitgaf is best gaf by far. I'm almost done with the the gym setup at home and really, it is the dream come true. Fiance is lifting with me now and she is already up to 135x3 on deadlift weighing 135lbs. I'll share pics soon of everything.
Love to hear you're doing well and putting your fiance and the wedding first. When the crazy non-stop shit dies down you just get back on the horse!!
I am surprised they even go up to 70 considering their reputation.
No Anytime Fitnesses in your area?
He probably duct taped some weights together.
Randolph Freelander
Member
PF has the 70s, but they're rigged to set off the lunk alarm immediately when you pick them up.
Mass phase starts today. I want to go from 175-185 slowly (hit 185 by thanksgiving, do half a LB a week).
I'll be eating around 2700 on rest days and and close to 2900 on workout days and see how that works.
Final results of my full cut/maintainance are....(at 175 now but I've been as low as 173)
And even though this has been going on for over a year here's a look at the past year in graph format
I'll be eating around 2700 on rest days and and close to 2900 on workout days and see how that works.
Final results of my full cut/maintainance are....(at 175 now but I've been as low as 173)
And even though this has been going on for over a year here's a look at the past year in graph format
eighty(one)
Member
Being a newbie, didn't want to turn to Reddit...
....plus I'm a Gaffer who loves the gaming community:
Any advice on my first fitness post?
Note: Did some OHP 40 lbs and reirritated that arm, but inner front armpit. Avoiding that exercise for a while.
....plus I'm a Gaffer who loves the gaming community:
Any advice on my first fitness post?
Note: Did some OHP 40 lbs and reirritated that arm, but inner front armpit. Avoiding that exercise for a while.
Grats man. Looking at that pic I'm kind of amused by how similar we are (minus your years of weight lifting results...); similar heights, similar chests, similar body hair... I just wish my beard game were as strong as yours; tried growing one a few months ago and it came out poorly.
---
Weighed in at 145 this morning. Every time I look at my weight loss trend line and see my expected end date I start to feel like a dog with a treat on its nose, but knowing that I have 1-2 months left also serves as positive reinforcement for me. Really glad I decided to finally pursue this goal at the start of the year. Just need to figure out what I want to do to celebrate my 30th birthday at the end of the road since my original plan of going to Hawaii is off the table.
Randolph Freelander
Member
Dump the machines and smiths. Do barbell exercises. You want to engage your stabilizers. Take all the gains you've made on machines and set them aside, start with a bar and get the forms right and start adding weight incrementally. (If you're the type that's worried about appearing weak, don't.)
Look at the programs mentioned in the first post. Starting Strength, Stronglifts, whatever, but they're going to consist of compound exercises that should be the core of your routine, all using the barbell. Squat, deadlift, bench, OHP, bent over rows.
eighty(one)
Member
This is great advice!
Are Squats and Deadlift safe free weighted with scoliosis?
I hope to be more regular here, as I make my journey into the annals of fitness. I've come to adore it.
My legs are thick, from earlier years of Rollerblade and bycycling, though I have Skinny, high calf muscles.
The only Machines I really use now:
Cable row few emotion, back extensions, VSquat, leg extension and Tricep/Lat pull downs.
And the dip, not strong enough for body weight, yet - but that is a goal!!!
Randolph Freelander
Member
Well, on that, you'd probably want to confirm with your doctor based on your specific condition, but here's what a doctor on Starting Strength's forums had to say:
Is it safe to squat with scoliosis?
off duty ninja
Member
Hi Fitgaf! I am a longtime lurker and first time poster. I was reading the most recent thread about weight loss and one of the common themes was intermittent fasting. I am interested in giving this a go for myself to break a weight loss plateau and am hoping for some tips.
First off I feel I should give some background. I served in the military (US Army 1996-1999) and understand the basics of fitness. That said I have never taken the time to develop any kind of routine. I smoked a pack of cigarettes a day and ate all the garbage food in the chow hall instead of taking care of myself. In short, I didn't give a fuck.
Fast forward to now. I am 39 years old, lost 80+ lbs over the last year by completely overhauling my lifestyle and adding running and body resistance fitness to my life. I believe I am finally in better shape than the soldier me was 20 years ago. I am currently 180 lbs and have plateaued here for a while. I have done amazing (for me) and maintaining a calorie deficit over this time but I feel that has balanced out now that I don't need as many calories due to the weight loss.
I am glad to share a before and after if anybody wants to see.
My question is around the scheduling of my 8 hours of eating vs. 16 of fasting. My weekly schedule is as follows:
Wake: 5:30 am
Breakfast (protein shake and packet of oatmeal, laybe an apple or banana too) on way to work
Arrive at work: 6:15 -6:30 am
Lunch: 11 am
Leave work at 3 pm
Family Dinner between 5-7 pm
My initial inclination is to do the 8 hours from 11 am to 7 pm to get my lunch and family dinner all in that window. I have also heard (and agree with) that it is good to start your day with a lot of protein to help satiate hunger and continue muscle recovery after fasting all night.
Should I make my mealtime 6 am until 2 pm or 11 am until 7 pm. Taking into account that during the week I only get small HIIT workouts at my desk during the day and my longer workouts/ runs are after work.
TL;DR - Need advice on the timing of my intermittent fasting to accommodate my work and family life.
Thanks folks!
First off I feel I should give some background. I served in the military (US Army 1996-1999) and understand the basics of fitness. That said I have never taken the time to develop any kind of routine. I smoked a pack of cigarettes a day and ate all the garbage food in the chow hall instead of taking care of myself. In short, I didn't give a fuck.
Fast forward to now. I am 39 years old, lost 80+ lbs over the last year by completely overhauling my lifestyle and adding running and body resistance fitness to my life. I believe I am finally in better shape than the soldier me was 20 years ago. I am currently 180 lbs and have plateaued here for a while. I have done amazing (for me) and maintaining a calorie deficit over this time but I feel that has balanced out now that I don't need as many calories due to the weight loss.
I am glad to share a before and after if anybody wants to see.
My question is around the scheduling of my 8 hours of eating vs. 16 of fasting. My weekly schedule is as follows:
Wake: 5:30 am
Breakfast (protein shake and packet of oatmeal, laybe an apple or banana too) on way to work
Arrive at work: 6:15 -6:30 am
Lunch: 11 am
Leave work at 3 pm
Family Dinner between 5-7 pm
My initial inclination is to do the 8 hours from 11 am to 7 pm to get my lunch and family dinner all in that window. I have also heard (and agree with) that it is good to start your day with a lot of protein to help satiate hunger and continue muscle recovery after fasting all night.
Should I make my mealtime 6 am until 2 pm or 11 am until 7 pm. Taking into account that during the week I only get small HIIT workouts at my desk during the day and my longer workouts/ runs are after work.
TL;DR - Need advice on the timing of my intermittent fasting to accommodate my work and family life.
Thanks folks!
Put your family dinner before ANYTHING else. Do 11-7 or 12-8 and have black coffee and water in the morning to get you going. I lifted and did HIIT on an empty stomach today...you get used to it.
I'd do 11 AM until 7 PM. Whatever benefits to muscle recovery you mentioned from having protein early in the morning, if any, are likely to be minimal and not worth sacrificing family meal time for. Drink coffee in the morning to help keep your hunger down and/or casein protein (which is slow to digest) as part of a post-dinner snack (I like greek yogurt for this).
off duty ninja
Member
Thank you both for your replies! It is what I was leaning towards anyways but this seals it! I am going to give this a go starting tomorrow and will report back on my progress.
My goal is to get down to 170 (and then go from there). I have gotten as low as 178 and currently hover right around 180. Being 5'10" and seeing how much flab I still have on my body I feel that 160-170 is probably an ideal weight for walking around.
Here is my before and after (before on the right, around 260 lbs July 2015, after on the left, around 185 lbs July 2016)
Psychotext
Member
I've done fasted workouts for the last two and a half years... it's really nothing once you get used to it.
off duty ninja
Member
I installed a pullup/chinup bar about 3 weeks ago and had never done them before in my life. I couldn't even do one and now I can do about 5 at a time. You are right! It feels so good to always be reaching new PR's!
Thanks bchamba!
So I'm travelling for work weekly and spending M-Th in a hotel. The hotel has an Okay gym, but there is nothing with enough weight for me to do the Starting Strength routine effectively (specifically deadlifts and squats). What can I do as alternate exercises / routines Fit Gaf?
For reference, here are my terrible descriptions of what the hotel gym has:
- Dumbbells up to 50 Lbs
- Pull-up bars
- Leg curls machine (maybe it's for extensions? idk)
- A push press type machine (can do overhead press and bench press type movements)
- Some kind of tricep extensions machine with ropes
- Similar type of machine for bicep curls
- One of those machines where you sit and pull an overhead bar towards your shoulders (like a static pull up where you just move your arms)
I normally do cross-fit (inb4 lol crossfit), so I can do decent deadlifts and squats, and I feel like I'm missing some of the the key movements from SS.
For reference, here are my terrible descriptions of what the hotel gym has:
- Dumbbells up to 50 Lbs
- Pull-up bars
- Leg curls machine (maybe it's for extensions? idk)
- A push press type machine (can do overhead press and bench press type movements)
- Some kind of tricep extensions machine with ropes
- Similar type of machine for bicep curls
- One of those machines where you sit and pull an overhead bar towards your shoulders (like a static pull up where you just move your arms)
I normally do cross-fit (inb4 lol crossfit), so I can do decent deadlifts and squats, and I feel like I'm missing some of the the key movements from SS.
Randolph Freelander
Member
Am I to take it that you're travelling to the same city and staying in the same hotel?
Join a gym there! Bonus if you can find one that allows nationwide usage and has something in your home city. Double bonus if you can get your employer to pay for the whole thing.
eighty(one)
Member
I'll have to ask my dr.
I know my right side of chest/shoulder naturally sits lower, and my left hip is higher (but I think that leg is longer?)
So I've been wanting to try those lifts free weight, but I don't want a fucked spine, trying to get swole lol
melonrabbit
Member
Just found out I've lost 30+ pounds in the past few months. I'd all be given up in seeing result but this thread, and increased encouragement from friends, has been inspiring to me. So thank you.
Looking to start lifting next week, after my work schedule stabilizes and I've been able to start meal prepping for a bit.
Looking to start lifting next week, after my work schedule stabilizes and I've been able to start meal prepping for a bit.
Some gyms allow to pay by the day or week. See if you can find something like that near where you will be.
Otherwise just some dumbbell variations of compounds, and do chin-ups pullups.
Or just deload.