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[velociraptor]

I'm not convinced that protein shakes are a replacement for any whole food protein (edit: I know you didn't say they were). They don't satisfy my hunger at all and they don't REALLY save me much time. I also never trust the quality, but I'm no food expert. I mean, how can you even tell if it's effective? That stuff goes through my system like water.

I'm not fully convinced about the efficacy of protein powders either, but, I have no choice. Whey protein is cheaper than chicken, and is just easy 'protein'.

I've been trying to limit my intake as much as possible though, but I have to get like 3 scoops per day to hit my daily macro targets :\

 

[KmA]

So how do dumbbell bench presses correlate to barbell bench presses in regards to weight? For dumbbell's I can usually do a full set of 8 for 65 lbs, I could probably go up to 70 if I wanted too. But for barbell, I struggle at like 155 lbs for like 3 reps. That's how much I weigh currently too lmao. They really hurt my shoulders I might be doing them wrong I don't know.

 

[alternade]

So are deadlifts more of a back or hamstring/glute movement. I've added them to my back day but sometimes I feel it in my butt and other times in my back.

 

[poppabk]

I'm not convinced that protein shakes are a replacement for any whole food protein (edit: I know you didn't say they were). They don't satisfy my hunger at all and they don't REALLY save me much time. I also never trust the quality, but I'm no food expert. I mean, how can you even tell if it's effective? That stuff goes through my system like water.

Its basically just dehydrated cottage cheese that you rehydrate. There is no reason to think it would be any more or less effective than any other source of protein, other than it being liquid. But if liquid calories didn't get absorbed we would all be chugging down chocolate and cookies and cream and toffee and banana and caramel and.....smoothies like there was no tomorrow.
I trust the quality as much as I trust the quality of the chicken breasts I buy at the store which are pumped full of rib juice and the like.

 

[mdsfx]

I'm not fully convinced about the efficacy of protein powders either, but, I have no choice. Whey protein is cheaper than chicken, and is just easy 'protein'.

I've been trying to limit my intake as much as possible though, but I have to get like 3 scoops per day to hit my daily macro targets :

I don't use one anymore, mainly because after getting used to eating 7oz chicken for lunch most days, 1 cup plain Greek yogurt for an afternoon snack, and another meat at dinner, I always hit at least 130g/day.

The Greek yogurt is a super fast and easy way to get 20-30g in without much effort. I just add PB and some Stevia because it's f***ing delicious. It's like I'm eating a peanut butter cheesecake!

 

[Psychotext]

I often have greek yoghurt with something in it just before bed. Delicious.

 

[Ixian]

I do feel like just whey protein + a liquid isn't that satisfying either. I usually put xanthan gum and/or chia seeds plus ice then blend my shakes to make them thicker. I also generally use Quest protein powder for my shakes which is a casein/whey mix and more satiating as a result, but Optimum Nutrition has a lot of whey flavors I like and is cheaper so I do use them on occasion. Protein powder + greek yogurt is just the best for feeling full through the night though.

I do generally try to get my protein through food, but I try to keep me and my girlfriend's food servings the same for ease so I rely on other stuff to fill out my protein for the day.

 

[Psychotext]

I do generally try to get my protein through food, but I try to keep me and my girlfriend's food servings the same for ease so I rely on other stuff to fill out my protein for the day.

Fuck that, my missus is 6 foot tall, but if I was bulking she'd need to be 7 foot 3 not to get fat on the same servings.

 

[mdsfx]

Fuck that, my missus is 6 foot tall, but if I was bulking she'd need to be 7 foot 3 not to get fat on the same servings.

Lol

 

[Ixian]

Fuck that, my missus is 6 foot tall, but if I was bulking she'd need to be 7 foot 3 not to get fat on the same servings.

lol, well some stuff is more easily adjustable (like eggs) but for meat it's just easier to keep it equivalent.

When my girlfriend and I switch to bulking she'll be eating slightly more than I do on my cut right now in calories which she's pretty excited about, we both love to eat so it's good we have a hobby that supports it.

 

[poppabk]

Fuck that, my missus is 6 foot tall, but if I was bulking she'd need to be 7 foot 3 not to get fat on the same servings.

Yeah, my wife is 5' tall, her maintenance is my 500 calorie deficit.

 

[Dusk Soldier]

So are deadlifts more of a back or hamstring/glute movement. I've added them to my back day but sometimes I feel it in my butt and other times in my back.

You should be using your legs to lift the weight. Your upper body muscles are used more to stabilize the bar.

However, a lot of people use their lower back instinctively to lift heavy weights, so it's common for people to try to use their back to lift the weight.

But to answer your question. Deadlifts are mainly a leg exercise, not a back exercise.

 

[ldcommando]

I put bananas on my whey. It tastes good.

 

[Sheppard]

Hello everyone. I am on the road to losing weight and have a question for fitness gaf.

I started at 330 and I am 272. The issue I am having is I have 0 stamina. Something I am doing is walking / hiking and I can't walk up an incline without wheezing within a couple of minutes, This was worse when I was my heaviest, and has gotten a bit better through the weight loss. I was wondering if Fitness gaf has any advice to help with stamina gains or anything I can do to help that I am not doing. I lost the weight by walking an hour in the morning and in the evening. I would like to run a bit more but the weight has ruined my knees. I also changed my diet to have more greens and vegetables and salads.

Thanks for your time!

 

[Jacksinthe]

Ice cream
Oats
Bananas
Raw egg (for richness, not protein)
Milk
Peanut butter
Olive oil
Scoop of protein

Make that shake DIVINE, none of that water to powder stuff. Bleh! Make your shake the strongest shake!

 

[Psychotext]

It's all about progression really, but it takes time. At the end of the day you're almost certainly on the right track, so your best bet is just to keep at it. When you start noticing you can do X hill without getting too out of breath... find a harder one.

Also, if your knees are wrecked, then cycling and swimming make great for great cardio fitness.

 

[mdsfx]

^ I second his response all around.

Be persistent and be patient! If only I could go back in time and tell my frustrated self the same thing when I started running.

Also, about his second point, cycling (and more recently swimming) has gotten me through so many running injuries. Thank god for having those options to keep the cardio up while my joints need a break.

 

[Sheppard]

Thank you guys!

 

[Ixian]

Ice cream
Oats
Bananas
Raw egg (for richness, not protein)
Milk
Peanut butter
Olive oil
Scoop of protein

Make that shake DIVINE, none of that water to powder stuff. Bleh! Make your shake the strongest shake!

Cream cheese is a good add too. Not such a strong flavor that it overpowers anything but can also enhance everything.

 

[sphinx]

stretching.

feels soooo good, I looove stretching, that's really my stress reliever, more than lifting.

 

[Szu]

stretching.

feels soooo good, I looove stretching, that's really my stress reliever, more than lifting.

Agreed, if we ever meet, we need to high five each other with our feet.

 

[Zukuu]

So I'm kinda fucked. My doc told me today based on the MRI that I have arthrosis like he has never seen before on patient of my age (end of 20s) in my right shoulder. I've had shoulder pain for the last 9 months or so and it seems that the arthrosis pushes my sinew against my joint, which increasingly rubs it down, so it has a few tears and is pretty thin, from which the pain comes from. The arthrosis itself doesn't hurt.

I got two injections and will get a few for the next few weeks to help with the recovery, but I need to rest my shoulder and can't do anything that puts my arm to or over a 90 degree motion. So that means no shoulder training, no lat and most devastating, no bench. EVER AGAIN, since arthrosis is uncurable and will always cause the problem again and it'll become only worse.

I think the problem got as severe because I actually sleep on my stomach / side with my right arm under my head around my pillow. I only just remembered so I will ask him next time if that was a contributing factor. It makes sense tho, since my left shoulder, which was also hurt before, got better on its own.

So, after the grace period, what are the options to train the lat, shoulder and most importantly breast without straining my shoulder? Anyone know any exercises?

 

[The Hamburglar]

What's a good workout for triceps? I have Dumbbells and a pull up bar at home. I tried doing diamond push ups but Jesus they are hard.

 

[Psychotext]

So I'm kinda fucked...

That fucking sucks. Hopefully someone will have some exercise suggestions for you.

 

[KillerBEA]

So are deadlifts more of a back or hamstring/glute movement. I've added them to my back day but sometimes I feel it in my butt and other times in my back.

Hamstring and glutes (itty bitty amount of quads) should be the only thing moving weight. All back engagement is isometric, meaning the back muscles don't contract or move, they just hold everything together.

Instead of thinking of it as a pull, think of it as push and a thrust.

So how do dumbbell bench presses correlate to barbell bench presses in regards to weight? For dumbbell's I can usually do a full set of 8 for 65 lbs, I could probably go up to 70 if I wanted too. But for barbell, I struggle at like 155 lbs for like 3 reps. That's how much I weigh currently too lmao. They really hurt my shoulders I might be doing them wrong I don't know.

It's not a direct correlation, they similar but doesn't have a 1 to 1 carryover.

That said that ratio is off so I am going to assume it's a form issue. Since your shoulders bother you I am going to assume 1 of two things; you're either flat backing your bench (increased rom but increased shoulder tension) or your elbows are too flaired. or both

Would your bench would like this from above?

What's a good workout for triceps? I have Dumbbells and a pull up bar at home. I tried doing diamond push ups but Jesus they are hard.

Overhead tricep extensions
Skullcrushers
Overhead Press
Floor Press

 

[Brolic Gaoler]

Double.

 

[Brolic Gaoler]

Hook grip is going nuts now. 585lb deadlift.

No doubt I'll pull 620+ at this meet.
https://youtu.be/N0DFMhM1rLk

Just out of interest, what's the right way here? Lower intensity? Because my assumption too would have been that if you start doing a lot of weighted core exercises that you'd need to give those muscles time to recover (to get the best results), like any other muscle group.

Progress it like you would anything else. If it adversely effects other lifts over a sustained period dial it back.

 

[UpperCaseN]

Should I feel pushups in my chest? I feel it in my biceps. I can't benchpress due to a shoulder pain but pushups are fine.

 

[Brolic Gaoler]

Should I feel pushups in my chest? I feel it in my biceps. I can't benchpress due to a shoulder pain but pushups are fine.

Nah, should feel it in your glutes more than anywhere.

 

[Szu]

Hook grip is going nuts now. 585lb deadlift.

No doubt I'll pull 620+ at this meet.
https://youtu.be/N0DFMhM1rLk

Man, that video is so metal.

You're listening to heavy metal. You're lifting heavy metal.

And it says metal on your socks.

 

[Slaythe]

Hi guys, I'm new.

I have destroyed my body with years of misinformation, being overweight and semi anorexia (not a dangerous one, but it destroyed my muscles).

My health wasn't damaged so that's good.

Despite the lack of muscles, I had to lose some fat before starting. (skinny fat to the extreme)

I'm now ready to go, a good base, with a severe atrophy somewhere (that I am working on in priority). My diet is now fairly balanced.

I have a coach at my gym, he is helpful with the machines.

I do have a question though, if you work several muscles, say your legs and your arms, can you build them at the same rate you would if you only worked on the arm ?

Is the food you eat "split" within all your muscles ? I'm asking because I am kinda doing full body workouts.

I can only train every other day (every two days basically, working out on second day), so I can't "split" and I have to do the whole body.

I was wondering if it's OK.

Thanks for the help.

 

[CherryWoodFuton]

Hi guys, I'm new.

I have destroyed my body with years of misinformation, being overweight and semi anorexia (not a dangerous one, but it destroyed my muscles).

My health wasn't damaged so that's good.

Despite the lack of muscles, I had to lose some fat before starting. (skinny fat to the extreme)

I'm now ready to go, a good base, with a severe atrophy somewhere (that I am working on in priority). My diet is now fairly balanced.

I have a coach at my gym, he is helpful with the machines.

I do have a question though, if you work several muscles, say your legs and your arms, can you build them at the same rate you would if you only worked on the arm ?

Is the food you eat "split" within all your muscles ? I'm asking because I am kinda doing full body workouts.

I can only train every other day (every two days basically, working out on second day), so I can't "split" and I have to do the whole body.

I was wondering if it's OK.

Thanks for the help.

Compound barbell movements are your best friend......

Squat, Deadlift, Bench Press, Overhead Press and do them 2-3x a week

 

[Slaythe]

Compound barbell movements are your best friend......

Squat, Deadlift, Bench Press, Overhead Press and do them 2-3x a week

I have the program, I have a coach working with me.

I was just asking, if working on different body parts in the same session slows down the process of building muscle. (since more body parts are resting and healing at the same time)

If you eat 3000 calories, how does your body handle the muscle growth ? Is 3000 enough to build muscles everywhere or would you have to eat even more ?

 

[Psychotext]

Theoretically your body can only repair so much in X timescale... so yes, in theory doing full body every workout isn't ideal. However, the reality isn't anywhere near that simple, so doing full body ever other day makes the most sense for most people.

As for eating, you're not going to have some muscles repair fully and others not if you don't eat enough. You're just not going to rebuild fully / replenish your glycogen stores as quickly.

 

[KmA]

Hamstring and glutes (itty bitty amount of quads) should be the only thing moving weight. All back engagement is isometric, meaning the back muscles don't contract or move, they just hold everything together.

Instead of thinking of it as a pull, think of it as push and a thrust.


It's not a direct correlation, they similar but doesn't have a 1 to 1 carryover.

That said that ratio is off so I am going to assume it's a form issue. Since your shoulders bother you I am going to assume 1 of two things; you're either flat backing your bench (increased rom but increased shoulder tension) or your elbows are too flaired. or both

Would your bench would like this from above?

Overhead tricep extensions
Skullcrushers
Overhead Press
Floor Press

I think I'm doing it like the picture shows but I'm not too sure. The program I'm following only calls for dumbell presses anyway so I think I'm gonna avoid barbell benches for awhile. My left shoulder has had a few problems recently I don't really want to mess anything up.

 

[velociraptor]

Anyone know of a 'healthier' cheesecake recipe that doesn't taste like garbage? I have tried making 'protein cheesecakes' but the taste just isn't that nice. It tastes incredibly sour like greek yoghurt.

 

[KillerBEA]

I was just asking, if working on different body parts in the same session slows down the process of building muscle. (since more body parts are resting and healing at the same time)

If you eat 3000 calories, how does your body handle the muscle growth ? Is 3000 enough to build muscles everywhere or would you have to eat even more ?

Fullbody routines are perfect for novices, recommended in fact. Increases muscle protein synthesis to work a muscle group multiple times a week. Also increases skill development in exercises by doing them more often. More skill means more weight & reps which means more gains.

No. That's not how recovery works.

There is no magic number of calories that is universal across everyone. You have different calories needs than everyone else here or anywhere else. Use a calorie calculator to get a baseline and adjust every 2 weeks based on real world results

I think I'm doing it like the picture shows but I'm not too sure. The program I'm following only calls for dumbell presses anyway so I think I'm gonna avoid barbell benches for awhile. My left shoulder has had a few problems recently I don't really want to mess anything up.

Do arch at all?

The real purpose of 'the powerlifting arch' is to protect the shoulder and shift more focus to the chest and triceps. No need risking an injury though, longevity is more important than being able bench.

 

[mdsfx]

Anyone know of a 'healthier' cheesecake recipe that doesn't taste like garbage? I have tried making 'protein cheesecakes' but the taste just isn't that nice. It tastes incredibly sour like greek yoghurt.

My wife makes a key lime cheesecake with Greek yogurt that is amazing. The lime basically 'disguises' the sour flavors of the Greek yogurt. Such a great way to do it.

 

[Dead Prince]

Rest Day from running so i'll do some squats. trying for 5x3 at 320/325. depending on how much energy i got strength. been enjoying food still.

 

[FallingEdge]

Anyone know of a 'healthier' cheesecake recipe that doesn't taste like garbage? I have tried making 'protein cheesecakes' but the taste just isn't that nice. It tastes incredibly sour like greek yoghurt.

http://theproteinchef.co/the-best-protein-cheesecake-recipe-135g-protein-11g-fat/

 

[Ixian]

If your cheesecakes are coming out sour tasting add more sweetener. This is the cheesecake recipe I use; texture isn't quite what I'd like out of a cheesecake but that could be improved if I were willing to accept more calories by using a reduced or full fat cream cheese versus fat free. I might try that out at some point, but I like being able to eat a lot at one time.

 

[KmA]

Do arch at all?

The real purpose of 'the powerlifting arch' is to protect the shoulder and shift more focus to the chest and triceps. No need risking an injury though, longevity is more important than being able bench.

I do a bit. I rotate my shoulders back, then press my back muscles together as much as I can, and place my heels under my hips (or as close as possible). This is all supposed to make your chest the most dominant muscle group getting the stress from the motion right? I think I'm gonna try arching a bit more and see how it turns out.

 

[Brolic Gaoler]

Man, that video is so metal.

You're listening to heavy metal. You're lifting heavy metal.

And it says metal on your socks.

Rock on brah.

 

[sphinx]

today I used the cables to do bicep curls for the first time in my life, exactly this exercise in the gif (that's not me in the gif, in case anyone who hasn't seen me was wondering lol)

I'd normally avoid cables because I go to a shitty gym that is overcrowded on work days and I just never felt like using them. today we were only a few of us so I decided, "NOW is the time to try that".

it was a revelation, it's amazing, I'll reserve arm work for weekend nights from now on, I want to use that again. a good exercise to alternate with bar curls.

Agreed, if we ever meet, we need to high five each other with our feet.

lol we would definitely take a pic of that.

 

[Slaythe]

One question about macros.

Does it matter if it's not split equally "per meal", but evens out daily ?

Example, my daily intake is 30% protein 20% fat 50% carb, but my breakfast has like 45% fat (which totals a good amount of my daily fat).

Does it matter as long as by the end of the day, it's a 20% total ?

Thanks !

 

[Dead Prince]

Every single rep was a grindr 5x3 @ 315. I probably shouldn't stop strength training while marathon training but was it enjoyable. The last set took the soul out of me. Left with a dry throat

 

[Tater Tot]

One question about macros.

Does it matter if it's not split equally "per meal", but evens out daily ?

Example, my daily intake is 30% protein 20% fat 50% carb, but my breakfast has like 45% fat (which totals a good amount of my daily fat).

Does it matter as long as by the end of the day, it's a 20% total ?

Thanks !

I dont think it personally matters as long as you are hitting all of your macros at the end of the day.

 

[Brolic Gaoler]

Every single rep was a grindr 5x3 @ 315. I probably shouldn't stop strength training while marathon training but was it enjoyable. The last set took the soul out of me. Left with a dry throat

Actually you should, or at least dial it way, way back.

 

[Darryl M R]

Has anyone heard anything about Ghost supplements? They just released their protein. The marketing for the supplements are ace but I want to know about performance.

 

[entremet]

Any of you guys do martial arts on top of training?

I'm considering it but I wonder if I have to adjust my training for it.