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Fitness |OT9|...You looked better before

entremet

Member
I'm eating just about a 250 calorie surplus. It's practically maintenance, which is fine. I don't mind the slow progress. I do mind packing on pounds too fast.

Eating that much messed me up last time, including the protein foam piss thing and kidney pain. It's just not healthy for my personal system.

I'm a 'little' guy and I've somewhat excepted that. Slow and steady diet from here on out.

woah.

kidney pain. watch out with that. proteins needs are actually very exaggerated in the fitness community .7g per pound of body weight is enough honestly.
 

mdsfx

Member
woah.

kidney pain. watch out with that. proteins needs are actually very exaggerated in the fitness community .7g per pound of body weight is enough honestly.
Yep. I was eating too much, at most around 250g per day, instead of getting the excess calories from carbs. That was due to transitioning from a low carb diet and thinking that just eating more protein and fat would be OK to bulk. Bad idea.
 

y2dvd

Member
I've been finding myself very low on energy lately. Is there anything cheap I can consume to help with it? I'm gonna look into juices or smoothies if that helps.
 
uh no.

Creatine is stored around your muscles. It's used by your body as a source of energy. It's found naturally in foods, the best source is typically meat.

However, the typical diet won't saturate your body with creatine, that's why supplementing it can greatly increase your creatine stores.

When working with high intensity loads, your body can turn stored creatine into energy to power your muscles. This process is faster than either the aerobic, or anaerobic energy systems. This gives the ability to squeeze out an extra rep or two when working with heavy loads.

So by supplementing with creatine you can slightly increase your workout volume, without worrying about dropping your workout intensity.
99% there.

Creatine helps restore Adenosine Triphosphate (you down with ATP? YEAH YOU KNOW ME!) which your skeletal tissue uses for energy.

Other: Water retention is largely a myth. Some people MAY retain slightly more water but this usually goes with greater water and carb intake, as well. I subscribe to the 1g per 40lb of bodyweight rule. No loading, no cycling.

So it's Fall.

Anyone bulking F/W? I haven't bulked in two years, but I'm considering it.

Maybe one final push. Who knows. But I usually bulk for 6-8 months. That's usually the most effective for me. 3 month bulks are LOL for my genetics. I need more time.
I start the week after next. Next week is my vacation week which will be spent breaking shit around the house and yard work.

I'll go until I explode or until Feb of 2018, whichever comes first. Plan to do a long, slow grind.
 

entremet

Member
I've been finding myself very low on energy lately. Is there anything cheap I can consume to help with it? I'm gonna look into juices or smoothies if that helps.

Always assess your sleep, stress, and recovery when this happens. That's usually a big reason. Stress is a killer for me in terms of performance.
 

KillerBEA

Member
9 hour oly weightlifting class, /dead
Anyone know if its a bad idea to do bench press and overhead press the same day?
I do it. It's fine. I dont know your routine but i have 2 days where i do both. One day i do normal rep work for one and paused for the other and then flip it the next time.
 

poppabk

Cheeks Spread for Digital Only Future
So it's Fall.

Anyone bulking F/W? I haven't bulked in two years, but I'm considering it.

Maybe one final push. Who knows. But I usually bulk for 6-8 months. That's usually the most effective for me. 3 month bulks are LOL for my genetics. I need more time.
I turn 40 at the end of October and will be cutting until then to look as good as possible when I turn the big four-o. I'll then go on a slightly above maintenance diet for a month or so, then consider trying to bulk around the end of November.
 

Brolic Gaoler

formerly Alienshogun
No.

I've been doing that for 3 years.

I'm a bigger fan of the Push Press these day, though. I've retired the strict OHP.


You should do both IMO. Push press is more of a hip/leg explosive throw with a catch. Strict press will improve your push press and vice versa.
 
Making a newer, more versatile pullup bar this time with hammer grips included. How wide should I go for the hammer style? 3 feet? That seems about right.

Thoughts?
 

Drakeon

Member
Can anyone recommend a different type of Creatine that's more easily digestible? I've been using Creatine Monohydrate, but even after taking it after a big meal or in a protein shake, it still more often than not upsets my stomach.
 

Brolic Gaoler

formerly Alienshogun
Can anyone recommend a different type of Creatine that's more easily digestible? I've been using Creatine Monohydrate, but even after taking it after a big meal or in a protein shake, it still more often than not upsets my stomach.


If it's upsetting your stomach, quit taking it or take less.
 

Chocobro

Member
9 hour oly weightlifting class, /dead

I do it. It's fine. I dont know your routine but i have 2 days where i do both. One day i do normal rep work for one and paused for the other and then flip it the next time.

Bunch of questions. What did you think of the weightlifting class? Are you trying to transition to weightlifting? What was the price? Where was it? Who were teaching it and did they have credentials / things that make them actually worth listening to? What did they have you do for the 9 hours?
 

bchamba

Member
Hey guys I took 4th/12 in the 93kg/205lb open division and my little bro took 1st/8 in the 83kg/183lb open division. I'll have video of the lifts sometime later during the week.

Ended with a 429 squat, 314 bench, and a 529 deadlift. My brother finished with a 485 squat, 292 bench, and 600 deadlift.
 

Szu

Member
Hey guys I took 4th/12 in the 93kg/205lb open division and my little bro took 1st/8 in the 83kg/183lb open division. I'll have video of the lifts sometime later during the week.

Ended with a 429 squat, 314 bench, and a 529 deadlift. My brother finished with a 485 squat, 292 bench, and 600 deadlift.

Woo hoo!!

Congrats to you both.
 

Brolic Gaoler

formerly Alienshogun
Hey guys I took 4th/12 in the 93kg/205lb open division and my little bro took 1st/8 in the 83kg/183lb open division. I'll have video of the lifts sometime later during the week.

Ended with a 429 squat, 314 bench, and a 529 deadlift. My brother finished with a 485 squat, 292 bench, and 600 deadlift.


Nice! Looking forward to the video.
 

MarkusRJR

Member
I'm trying to buy an exercise ball because a few of my core workouts that I want to try require one, but finding the right size is super confusing.

I'm 6' 1.5" tall, and different sizing guides tell me to get a 65" one and other say get a 75" one. I'm really confused about which to go with, does anyone have any idea?

Also, is there any solution to shin splits? I keep trying to jog on my treadmill but anything beyond a fast walk ends up causing pain. I really want to get into jogging outside but I don't want to get stranded outside if/when my shins hurt like hell.
 
I'm trying to buy an exercise ball because a few of my core workouts that I want to try require one, but finding the right size is super confusing.

I'm 6' 1.5" tall, and different sizing guides tell me to get a 65" one and other say get a 75" one. I'm really confused about which to go with, does anyone have any idea?

Also, is there any solution to shin splits? I keep trying to jog on my treadmill but anything beyond a fast walk ends up causing pain. I really want to get into jogging outside but I don't want to get stranded outside if/when my shins hurt like hell.

Do you do any stretching for the shin splints? I found that the stretch where you have your toes on a step and let your heels droop down made the most impact in getting rid of pain
 

KillerBEA

Member
Hey guys I took 4th/12 in the 93kg/205lb open division and my little bro took 1st/8 in the 83kg/183lb open division. I'll have video of the lifts sometime later during the week.

Ended with a 429 squat, 314 bench, and a 529 deadlift. My brother finished with a 485 squat, 292 bench, and 600 deadlift.
Nice job to you both!
Bunch of questions. What did you think of the weightlifting class? Are you trying to transition to weightlifting? What was the price? Where was it? Who were teaching it and did they have credentials / things that make them actually worth listening to? What did they have you do for the 9 hours?
445 for the class.

Not fully transition to only weightlifting since i still like powerlifting but i would ideally like to incorporate it into my training at some level and compete at a local level for fun.

It was a coaching certification course, over 2 days we covered the basics of technique, history and programming. learned alot and was very interesting, learned a lot.

Day 1 was about 9 hours total, 4 hours lecture, 1 hr lunch, 1 more hour lecture, and then 3 hours mobility and technique drills.

Day 2 was lecturing over programming and then taking the test. Not sure how i did on the test. Didnt get to study very much because of the quick turn around and long drive to and from.

The class was at Iowa State and this was the teacher. http://unipanthers.com/staff.aspx?staff=188
 
OK, lets say hypothetically (this isn't hypothetical) that I need to lose about half a lb a day for the next 10 days...

...I'm already doing the "two sweats a day" thing. I'm on pretty heavy calorie restriction. I'm drinking coffee like it's going out of fashion. I've got a 45 minute timer on to make sure I get up and move around so my body doesn't try and save too many calories by basically shutting down. I'm also not touching alcohol.

Any other tricks? I appreciate I'm going to lose muscle, that's not a problem (I should be losing most of it from my upper half as I'm currently not training that). I can't go low carb for performance reasons, so using that to help lose water weight is out.

Edit - and yes, I know this isn't a good idea.
 

velociraptor

Junior Member
Always assess your sleep, stress, and recovery when this happens. That's usually a big reason. Stress is a killer for me in terms of performance.

Lack of sleep and carbs is a killer for me. I find I really have to eat well to recover well the next day, otherwise I have widespread 'muscular fatigue'.

I'm actually feeling it right now - haven't eaten well all day, and ditto yesterday.
 

MrToughPants

Brian Burke punched my mom
Hey guys I took 4th/12 in the 93kg/205lb open division and my little bro took 1st/8 in the 83kg/183lb open division. I'll have video of the lifts sometime later during the week.

Ended with a 429 squat, 314 bench, and a 529 deadlift. My brother finished with a 485 squat, 292 bench, and 600 deadlift.

Great work!
 
i did 5x3 squats @ 315. it's small but i consider it progress. making me feel good now that i can add weight without feeling like i can't do it!
now my journey to 400 is much closer.

https://www.instagram.com/p/BKzjT_1AEct

Hey guys I took 4th/12 in the 93kg/205lb open division and my little bro took 1st/8 in the 83kg/183lb open division. I'll have video of the lifts sometime later during the week.

Ended with a 429 squat, 314 bench, and a 529 deadlift. My brother finished with a 485 squat, 292 bench, and 600 deadlift.

awesome to the both of you!
 
Hey FitGaf, its been awhile since I've posted. I just started my peaking cycle for my meet at the end of next month. Today I hit 4x3 @ 70%, 75%, and 80% on back squats without wraps (I'll start using wraps next week on 80% - 90%). Here is the first working set at 80% (420 lbs, 9th of 12 working sets): https://youtu.be/t5qzbDGvOHE. I was a little fatigued and there was still a little butt wink. I'm working on hitting just at parallel and exploding back up. Let me know if there are any other form corrections you can see. I've hit 500 lbs for a single so with some fatigue management and knee wraps I think I can hit 520 - 535 lbs in the meet.
 
Just a heads up: If you are insured by Highmark or other Blue Cross company, you can enroll in this program that gives you access to several gyms for only $25 a month.

https://www.blue365deals.com/healthways-national-waived-enrollment-no-cam-25-enrollment-fee-waived-access-network-9500-gyms?planid=HighmarkBS

There are several participating gyms in my city, one of which I frequent but is not my main, so I'm considering taking this offer. Too bad the YMCA in my city is not a participant, otherwise it would be perfection.
 

Shy Fingers

Banned
Just a heads up: If you are insured by Highmark or other Blue Cross company, you can enroll in this program that gives you access to several gyms for only $25 a month.

https://www.blue365deals.com/healthways-national-waived-enrollment-no-cam-25-enrollment-fee-waived-access-network-9500-gyms?planid=HighmarkBS

There are several participating gyms in my city, one of which I frequent but is not my main, so I'm considering taking this offer. Too bad the YMCA in my city is not a participant, otherwise it would be perfection.

Hey the YMCA down the road is in this. Looks like I might be taking a trip over there this week. Thanks for bringing this to my attention!
 

jm89

Member
Started running on the treadmill after probably 3-4 years of doing no exercise at all, and holy shit can't go 15 minutes without getting painful stitch on my side. Tried fighting thorough it but it gets worse.

Any advise how to deal with stitch? My target is to run at 6mph every day for 30 minutes, which i think i can do as i don't run out of breath or get tired easily, but have to stop because of the side pain.
 

mdsfx

Member
Started running on the treadmill after probably 3-4 years of doing no exercise at all, and holy shit can't go 15 minutes without getting painful stitch on my side. Tried fighting thorough it but it gets worse.

Any advise how to deal with stitch? My target is to run at 6mph every day for 30 minutes, which i think i can do as i don't run out of breath or get tired easily, but have to stop because of the side pain.

Start slow and ease into it. Run at a comfortable pace, meaning you could manage to carry on a conversation with someone if you had to. Increase the speed and duration gradually as it becomes easier for you from workout to workout.

As far as the pain in your side specifically, I would avoid eating too much or drinking too much liquid 2 hours before a run and, again, letting yourself warm up to your pace.

Also, treadmills suck and make everything worse. Every step on a treadmill is almost exactly the same unlike the variation you get outside. Most of my muscle tightness and injuries came from too many miles on treadmills. They're great in a pinch but I don't do anything over 7 miles on a treadmill anymore.
 

Ixian

Member
So it's Fall.

Anyone bulking F/W? I haven't bulked in two years, but I'm considering it.

Maybe one final push. Who knows. But I usually bulk for 6-8 months. That's usually the most effective for me. 3 month bulks are LOL for my genetics. I need more time.

I turn 40 at the end of October and will be cutting until then to look as good as possible when I turn the big four-o. I'll then go on a slightly above maintenance diet for a month or so, then consider trying to bulk around the end of November.
Oh hey, I turn 30 at the end of the month (Halloween baby) and I'm also cutting until then, lol. I won't be at the lean-ness levels I want by then but I know my body isn't going to look how I want without some bulk / cut cycles anyway so I've come to terms with that. Over the weekend I thought about getting a head start on my bulk but my girlfriend and I will be going to Hawaii for our first time to celebrate my 30th so I'm just going to keep operating at a deficit to give myself a nice buffer before I go crazy on Mai Tais and Loco Mocos.

I have loosened up a bit on my calories though; I used to beat myself up if I went over my daily allowance but now I'm okay with going a little over on occasion since I'm still operating at an overall deficit.

I'm planning on bulking November - March/April-ish; it's going to be my first time bulking so I don't really know what to expect but if I start looking too fat I'll probably slow down or stop early.
 

Mediking

Member
Proud to say I had a salad today! I really wanted a cheeseburger for lunch but I fought myself and bought a healthy choice!
 

Ixian

Member
Proud to say I had a salad today! I really wanted a cheeseburger for lunch but I fought myself and bought a healthy choice!
Salads can be worse than burgers depending on where they're from / what's on them. Restaurant salads in particular are pretty bad.
 

Gintamen

Member
OK, lets say hypothetically (this isn't hypothetical) that I need to lose about half a lb a day for the next 10 days...

...I'm already doing the "two sweats a day" thing. I'm on pretty heavy calorie restriction. I'm drinking coffee like it's going out of fashion. I've got a 45 minute timer on to make sure I get up and move around so my body doesn't try and save too many calories by basically shutting down. I'm also not touching alcohol.
I
Any other tricks? I appreciate I'm going to lose muscle, that's not a problem (I should be losing most of it from my upper half as I'm currently not training that). I can't go low carb for performance reasons, so using that to help lose water weight is out.

Edit - and yes, I know this isn't a good idea.
Moving arond every 45 won't have any effect at all... you can do a complete fast and eat nothing, that's the only way actually to lose that much in that amount of time. You will only feel down the first couple days.
 
I can't do that and train twice a day at the intensities I'm doing. Fat can't provide the calories fast enough for the heart rates I'm working at. I'm already doing 18/6 on intermittent fasting, which is about as much as is manageable (one session fasted, one fed).

The 45 minute thing is as much about combatting deskitis (yes, it's a word now) as anything else.
 
Jesus my shoulders are going to be sore tomorrow. OHP fence slats all day carrying them to the container sucked. Windy as fuck, to boot. Fighting them fuckers the whole way.

Also super glad I lift. Our container is 6x7x17. The stop broke loose as I was just turning around and a gust if wind sent it flying closed as I was stacking the last few up against where the door would go. As I turned around all I saw was a door coming at me. Couldn't backup or dive out the way so I tossed one foot back against the stack and tackled the door.

Good thing those fuckers are hollow steel and I was able to stop it hard otherwise I'd be one squished motherfucker. Scared the shit out of me.

Pulled a Brolic v 20 dudes right there. Good thing I had watched that instructional video of his ;) Felt like Superman for like a split second.
 

DevilFox

Member
I need to thank you for the links in the OP, I had a good time reading some of the stuff. Actually, I've been thinking for a while to start a pure strength program and I've finally decided to go for it.
My goal this week is to set new 5RM PRs on squat, bench press, overhead press, power clean and deadlift, so that I can start with the new strength program next Monday. It's a tweaked (by me) version of the well known Texas Method. I'm pretty excited but I've never commited myself to a Beginner Level strength program, let alone an Intermediate Level one such as the Texas Method, so.. yeah, I'm going to die, lol.
The one thing that still leaves me doubtful is the deadlift: 1x5, once a week. I've read everywhere that due to having squat 3 times a week, 1x5 of DL is enough, but I'm used to a higher volume (5x5 at 85% 1RM). I'll see how it goes first.
 
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