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[ShadowgeistX]

Oh I know that, I am starting to watch my diet now too

Obviously the gym/ running part would help in losing weight. i think my sentence was poorly phrased, I want to go to the gym because it will help lose weight (since it burns calories) but the main reason to go is because I feel weak as fuck and I want to beef up a little

Well if your diet's good then everything should be ok. If you're only doing bodyweight workouts right now I'd suggest getting a door mounted pullup bar. In terms of the basic bodyweight exercises I'd probably put them in best to worst order as: Pull/chin ups > Push ups > squats > random ab work

 

[Disxo]

So, what do you guys do when your parents are scared of eggs on a bulk?
I am currently eating 3 a day, mostly omelettes or fried. Not even THAT much.

 

[lenovox1]

So, what do you guys do when your parents are scared of eggs on a bulk?
I am currently eating 3 a day, mostly omelettes or fried. Not even THAT much.

Because of the cholesterol in eggs?

Dietary cholesterol does not effect the cholesterol levels of most healthy people. The US dietary guidelines have been changed to reflect this.

 

[Syphon Filter]

So, what do you guys do when your parents are scared of eggs on a bulk?
I am currently eating 3 a day, mostly omelettes or fried. Not even THAT much.

Because of the cholesterol in eggs?

Dietary cholesterol does not effect the cholesterol levels of most healthy people. The US dietary guidelines have been changed to reflect this.

wow 3 is not even a lot lol, its the amount I have every morning. Yea like leno said, that cholesterol thing is a myth.

 

[Psychotext]

Even better than that...

It's not just that you can have your egg(s) and still be healthy, it's rather that you can have your (at least three) eggs (per day) and thus be healthy - heart-healthy, as this particular study with its improvements in particle sizes (those have been linked to reduced risk of heart disease - 55% reduced w/ fluffy LDL in Lamarche. 2001; and Williams et al. (2012) show that a higher concentration of the larger, more buoyant HDL is closely associated with decreased CVD risk), cholesterol efflux and transport, as well as the total antioxidant status of the subjects' blood shows.

Three Eggs a Day = Doping for Your Heart Health

 

[Szu]

Training going exceptionally wel. First a 655lb deadift. Now 515lb squat.

https://youtu.be/mqa09COXkzE





Thanks buddy. I'm surprising the shit out of myself. I think my CPAP is helping A LOT. Couldn't hurt since I actually have low test too. Well, lower end of normal 350.

BTW your progress has been NUTS.

Goddamn Brolic, you toughed that one out.

And you got a nice rack there.

I'm just saying what everybody else is thinking.

 

[Brolic Gaoler]

Goddamn Brolic, you toughed that one out.

And you got a nice rack there.


I'm just saying what everybody else is thinking.

Lol, yeah, it was a bit of a grinder.

Incredible man! Glad to see you're doing (better than) well!

Thanks bud!

 

[JCX]

i think i've embarrassed myself. it's fine. it's not like anyone is perfect. we all make mistake ;P you can always ask someone to spot you. someone random. i haven't asked anyone to spot me but i got some people telling me if i ever need a spot

I know I should ask, just everyone else is intimidating so I tend not to talk to anyone haha.

 

[Dead Prince]

I know I should ask, just everyone else is intimidating so I tend not to talk to anyone haha.

gym is probably friendliest place. rarely can you run into a real douche

 

[velociraptor]

Injured my left knee, goddamit.

Shit seriously sucks because every time I'm trying to improve my squats, something happens and I have a massive set back.

The pain began during squatting (and it wasn't even a heavy weight - only 80kg). I feel the pain 'inside' my left knee.

It sometimes hurts when I stand. Doesn't hurt when I squat (bodyweight).

Does anyone know what the pain could be? I actually injured myself 6 days ago but the pain has resurfaced today. I had trouble walking at times (painful left knee).

 

[lenovox1]

Injured my left knee, goddamit.

Shit seriously sucks because every time I'm trying to improve my squats, something happens and I have a massive set back.

The pain began during squatting (and it wasn't even a heavy weight - only 80kg). I feel the pain 'inside' my left knee.

It sometimes hurts when I stand. Doesn't hurt when I squat (bodyweight).

Does anyone know what the pain could be? I actually injured myself 6 days ago but the pain has resurfaced today. I had trouble walking at times (painful left knee).

That seems like a sprain in one of the ligaments behind your knee. It may take a few weeks to recover, but it doesn't sound like anything ice and time can't heal.

It also seems like you may need the outside guidance of a physical therapist, an exercise specialist, or a really experienced trainer to help you out with your squats if you're injuring yourself that frequently.

 

[velociraptor]

That seems like a sprain in one of the ligaments behind your knee. It may take a few weeks to recover, but it doesn't sound like anything ice and time can't heal.

It also seems like you may need the outside guidance of a physical therapist, an exercise specialist, or a really experienced trainer to help you out with your squats if you're injuring yourself that frequently.

This is the first time I've injured my knee. Me not progressing in squats is just due to other reasons.

So is this a case of not training legs for the next few weeks?

 

[ACE 1991]

Haven't really gained wait in a few weeks, time to up my calories. I love eating and have an enormous appetite, but tracking 3000 calories a day is kind of time-consuming. Oh well, I really like the very slow bulk lifestyle of eating maybe 300 calories over maintenance. I've put on very little additional fat and have definitely put on size in the last four months, comments from others have indicated as much.

 

[mdsfx]

I can't stop eating today and I have no idea why. I lifted for maybe 30 minutes and ran for an hour this morning. Nothing unusual, but I've been hungry ever since. #TeamTapeworm

 

[Ryuuga]

Have I been doing squats all wrong? I came to the realization yesterday that I get more out of each squat if push up using my glutes and lower back than if I were to use my legs (as I've typically been doing). Is this the more beneficial way or am I putting unnecessary strain on my lower back as a result?

 

[BumRush]

Have I been doing squats all wrong? I came to the realization yesterday that I get more out of each squat if push up using my glutes and lower back than if I were to use my legs (as I've typically been doing). Is this the more beneficial way or am I putting unnecessary strain on my lower back as a result?

I mean, it's tricky. Are you still doing the same motion but mentally focusing on driving using your glutes and your lower back?

 

[Disxo]

Thanks guys for the info, saved me a lot of hassle.

 

[SeanR1221]

Damn Sean, that picture is some Monday Motivation for me. How much do you weigh in that pic?

Thank you! I'm 174 there.

Sean...holy shit my man!!!

I have a question, though

how do you manage your wardrobe? I mean, you probably threw away all shirts from 1 or 2 years ago.

right now I am trying to lose weight and I am noticing that shirts that would make me look ok being bulky now make me look terrible cause they are starting to feel too big.

shirts that are a size too big are gainskillers :O

Goddamn Sean, you scared everyone out of that locker room.

BTW your progress has been NUTS.

Thanks guys 😃

Sphinx, I've been through a ton of changes. I went from mediums (cheap clothes) when I was untrained, to large, to xl. Back to large and now medium again. I only started wearing fancier and nicer clothes for work recently so I haven't invested a ton of money into clothes. I feel like I'm in a really good spot now and don't see myself going over or under medium anytime soon.

 

[Ryuuga]

I mean, it's tricky. Are you still doing the same motion but mentally focusing on driving using your glutes and your lower back?

Yeah, that's exactly it. It feels right because I'm pairing it with other exercises that are also targeting my lower back.

 

[mdsfx]

Squatting 3 times a week again and upping calories a bit. It might be overkill, but I had such good results doing it previously. I'm just doing 3x5 after 2 warm up sets though, so it's not a lot. Meh, we'll see what happens.

 

[Oblivion]

So I haven't posted in this thread for a while. Mainly cause I haven't been going to the gym since December and recently I got a dose of bad news.

So I mentioned a while back that I was having pain in my elbow for several months now. All this time me and the doctors thought it was a muscle tear of some kind, but it turns out the issue is much worse. They think the problem is not one related to muscle, but rather, nerves, specifically my ulnar nerve. That would actually explain many of the issues that confused the doctors, like why this pain has lasted this long and why ice or heat was having no effect.

They gave me some stretching exercises to do, but I honestly don't know if they're having any positive effect. I'm actually more concerned now than ever before. D:

 

[Psychotext]

Ugh. Human body can be so frustrating.

 

[velociraptor]

Haven't really gained wait in a few weeks, time to up my calories. I love eating and have an enormous appetite, but tracking 3000 calories a day is kind of time-consuming. Oh well, I really like the very slow bulk lifestyle of eating maybe 300 calories over maintenance. I've put on very little additional fat and have definitely put on size in the last four months, comments from others have indicated as much.

Just increase your portion sizes as opposed to eating more meals. This is what works for me. I've actually upped my calories from 2200 to 2600 over the past 3 weeks. Oddly, Have barely gained any weight (0.1kg in 3 weeks). Time to increase again.

 

[BumRush]

Yeah, that's exactly it. It feels right because I'm pairing it with other exercises that are also targeting my lower back.

Then you're fine. Lifting is half a mental battle. "Cues" are things to think about and focus on...but don't necessarily change your lift. If pushing THROUGH your glutes helps with the squat, by all means, continue to do that.

 

[MrToughPants]

385x8 and 365 2x8 paused beltless wasn't too difficult and my arms didn't go completely numb this time.

😄

 

[Dead Prince]

enjoying bench a bit more since i'm a little comfortable doing it. but i'm still working on lift off by myself. 3 weeks of 5 days a week of light stuff. week 4-6 should interesting when it changes to higher weight.. RIP

 

[ACE 1991]

Just increase your portion sizes as opposed to eating more meals. This is what works for me. I've actually upped my calories from 2200 to 2600 over the past 3 weeks. Oddly, Have barely gained any weight (0.1kg in 3 weeks). Time to increase again.

Yep, I may just add more peanut butter to my shake. Speaking peanut butter, is there any real negative to consuming lots of fat (as long as other macros are hit)? I'm at like 110g-130g a day in large part because of peanut butter.

 

[PlayALLtheGames]

Which PWOs are you guys/girls using?

Just finished a tub of Platinum Labs Defcon 1 (https://www.bodybuilding.com/store/platinum-labs/defcon-1.html).

Lower-stim, which I wasn't specifically looking for but actually liked it as I still got energy for the workout but wasn't too crazy afterwards. Some of the high-stim stuff would fuck my stomach up until i got used to them which was annoying. Nothing like that here. Good pumps. On the tingly side but less pronounced over time.

Flavor was bullshit. Tasted like watered-down cold medicine. Someone on bodybuilding.com reviews actually said the Red Cream Soda flavor was "the best PWO [they] had tasted ever, by far." Lol. Sure guy. Thankfully I've never cared about tastes of PWOs.

Anyway, was set on getting another tub of Defcon 1 but now reconsidering.

 

[Psychotext]

Yep, I may just add more peanut butter to my shake. Speaking peanut butter, is there any real negative to consuming lots of fat (as long as other macros are hit)? I'm at like 110g-130g a day in large part because of peanut butter.

130g isn't insanely high. You should see what LCHF dieters are putting away.

 

[Ryuuga]

Then you're fine. Lifting is half a mental battle. "Cues" are things to think about and focus on...but don't necessarily change your lift. If pushing THROUGH your glutes helps with the squat, by all means, continue to do that.

Thanks I'll keep that in mind.

 

[sphinx]

I've had three full wardrobes since I started. I now have a fully cut and a medium bulk set.

yeah me too,I shifted from clothes for a lean/thin build to a pudgy/bulky look through these years, so I have for both...

yesterday I felt I was there somewhere "in-between", like on may way to getting leaner and decided to try one of those old shirts.... that went terrible, it was distracting me the whole workout, gotta lose some good 6 or so pounds to put those on.

I haven't missed a single workout and so far I changed my diet succesfully, I feel mentally strong to pull all of this off.

also, I have to share.... my daily routine for years included drinking coffee during work, one that I bought at a backery nearby, it costs around $2.50 (yeah things are expensive in Germany). Thing is, since I decided to drink only one coffee per day, one made by me as soon as I wake up, I realized the following:

by not buying that daily coffee at the bakery, I will save around $400 a year... I know it's not much but that's a revelation to me, that's a console + game right there. half a ticket to visit family in Mexico... is a fucking ton of money. never again buying that coffee.

 

[LogicStep]

Hey fitness GAF! I was wondering if I could get some pointers.

Currently at 209lbs and 6'1, started off at 219 5 weeks ago.

I have lifted before in my life and I have done diets but never have I done both at the same time. I started power lifting, which is new to me, 4 weeks ago. At the same time I started to eat better. My goal is to lose fat and gain muscle which I know is hard. From what I've heard and read online it looks like one should focus on one or the other but I want to go at both at the same time. I'm already seeing results which is awesome. Looks like it will be a slow process.

I've been doing a beginner power lifting routine that I got online which I got here. It has been working pretty good and after a few months of doing this I will go on to a more complete 5x5 routine. I have been going up in weight for all exercises each week with the exception of one or two which took me two weeks to up the weight. I already feel much stronger and I look forward to going to the gym.

What I'm doing is following that routine I linked above on Tuesday, Thursday, and Saturday. On Monday, Wednesday, and Friday I've been doing cardio. The cardio I do is 30 minutes on the rowing machine. I started out doing 2k meters then went up to 5k and now I'm doing 30 minutes which get me around 6.1k meters. I also go for a 30 minute walk/jog on Monday through Friday on my lunch break at work. I usually burn between 200 and 300 calories at lunch and between 300-400 when I do rows. Between 300-500 when I lift.

My nutrition I feel is lacking. From what I've read online it looks like I should eat a heavy meal of carbs and protein not to long after lifting which I've been doing. On the days I do cardio I'm just eating mostly protein which basically consists of tuna with a bit of light mayo and hot sauce with some crunchy crackers. I read in the OP that I should eat between .6 to 1g of protein per pound. So for me it would be between 125 and 209. I'm not reaching those numbers so I'm looking to up my intake.

I'm using Fitness Pal to keep track of what I eat.

Cardio days usually look like this:

For breakfast I have always the same thing, 2 eggs scrambled with some milk and cheese thrown in. That consists of:
208 calories
14g fat
17g protein
3.2g carbs

Before lunch I usually snack on something. Sometimes some almonds, other times some pretzels. Also have my coffee with some creamer which amounts to 75 calories.

For lunch I have been sticking to chicken and broccoli + cauliflower these past two weeks:
4oz of chicken breast + veggies and a yogurt.
286 calories
5.5g fat
35.2g protein
24g carbs

Before heading to the gym I try to eat an apple.

For dinner I have the tuna light mayo and hot sauce combo plus the chips which I think I need a better choice since they aren't really that healthy but sure taste good with this:
612 calories
62g carbs
17.4g fat
53.4g protein

Protein total: around 105.6g

Lifting day is the same except for dinner which I have a quinoa salad
601 calories
79g carbs
12.7g fat
43g protein

Protein total 95.2g

And now that I write that down looks like I'm eating more protein on cardio days than lifting lol.

I plan on upping my protein intake by having more eggs in the morning. Will probably by some egg beaters so I can add more protein in the morning and not so many calories. Will also make more chicken for lunch instead of just 4 oz and probably add more tuna to the quinoa salad. I have protein powder but I honestly can't find the time where I could fit it in.

I set fitness pal originally to lose 1 lb per week so it alloted me 2k calories per day. I always have calories left. Today for example I have 748 calories left after everything. (i had another yogurt after dinner)

As far as supplements I'm taking BCAA and Glutamine, Creatine and a pre workout formula. The creatine I take with grape juice and the bcaa+glut after workouts. Preworkout on my way to the gym with bcaa+glut. And I take bcaa+glut before breakfast.

Anyways, any pointers? Sorry for the lack of structure or coherence on my post.

 

[SlickShoesRUCrazy]

Just had one of the most intense calf cramps I have ever had.

I can't full extend my leg right no lol.

 

[Psychotext]

As far as supplements I'm taking BCAA and Glutamine, Creatine and a pre workout formula. The creatine I take with grape juice and the bcaa+glut after workouts. Preworkout on my way to the gym with bcaa+glut. And I take bcaa+glut before breakfast.

Anyways, any pointers? Sorry for the lack of structure or coherence on my post.

You're wasting your money on the BCAA + Glutamine. The science behind it is marginal at best, and usually focussed on fasted training.

Spend that money on a bunch of quest protein bars or having a tub of whey protein (there are loads of recommendations out there). That's your best bet for getting a good chunk of protein without a big increase in calories.

You can also make desserts out of Greek yoghurt with some fruit.

 

[TheOnlyOneHeEverFeared]

I have some weights and I've done some lifting, but it feels like it goes well for a couple of days, then I hit a wall. Any tips? Also tips on squatting properly? Cos I've tried it before, and It makes my thighs hurt really bad.

 

[Psychotext]

You'll need to be a lot more descriptive than "hit a wall".

 

[TheOnlyOneHeEverFeared]

Well I do one day on one day off etc, by the time I get to day 4 or 5 my arm hurts so I have to stop.

 

[SeanR1221]

My Costco now has frozen boneless chicken thighs. (Costco brand)

They taste great even cooked from frozen and the bit of added fat will make cutting tolerable.

 

[Psychotext]

Well I do one day on one day off etc, by the time I get to day 4 or 5 my arm hurts so I have to stop.

So what's your routine?

Chances are that you're not giving yourself enough time for your muscles to recover before hitting them again in the same way.

 

[velociraptor]

Wow this is so fucking weird. So I went from eating 2200-2300 calories daily, to 2600 and I've been progressively losing weight over the past 2 weeks. 73.8, 73.4, 73.15, and today, 72.9kg What gives?

 

[Psychotext]

I wouldn't really consider anything within a kg of any real significance to be honest.

If anything though you're probably just retaining less water and going through a bit of recomp.

 

[LogicStep]

You're wasting your money on the BCAA + Glutamine. The science behind it is marginal at best, and usually focussed on fasted training.

Spend that money on a bunch of quest protein bars or having a tub of whey protein (there are loads of recommendations out there). That's your best bet for getting a good chunk of protein without a big increase in calories.

You can also make desserts out of Greek yoghurt with some fruit.

Cool didn't know that. Once I run out of the bcaa I'll just buy bars. The problem I have with the protein shake is when would I drink it? I get out of work at 5 and go to the gym. Usually get home around 6:30 to 7:30 and I make my dinner and eat. I go to bed around 11. I'd have to drink it before bed? I hate drinking anything before bed because it sucks getting up during the night to pee.

 

[Psychotext]

Why not have it with your meals? Most of them taste like desserts anyway.

I doubt you'll have trouble getting 300ml of liquid in you.

 

[LogicStep]

Why not have it with your meals? Most of them taste like desserts anyway.

I doubt you'll have trouble getting 300ml of liquid in you.

I could sure, but isn't there a limit to how much protein the body can take at a time? Wouldn't it be wasted if it's too much?

 

[velociraptor]

I wouldn't really consider anything within a kg of any real significance to be honest.

If anything though you're probably just retaining less water and going through a bit of recomp.

I'm just trying to lean bulk tbh. Might bump it up to 2700 and see what happens for the next 2-3 weeks.

 

[SeanR1221]

Wow this is so fucking weird. So I went from eating 2200-2300 calories daily, to 2600 and I've been progressively losing weight over the past 2 weeks. 73.8, 73.4, 73.15, and today, 72.9kg What gives?

Standard water weight fluctuations.

 

[alternade]

So everything is going up for me, deadlift and squat, but my bench is still abysmal. 215 feels like a million pounds and my shoulders feel like their doing most of the work. My rack also might be to narrow too. IDK i'm just frustrated.

 

[Psychotext]

I could sure, but isn't there a limit to how much protein the body can take at a time? Wouldn't it be wasted if it's too much?

There's a very long answer to this, and a much shorter answer. In short, no, that 30/40g number people throw around is complete donkey bollocks (outside of a theoretical setting when all you're actually taking in is a protein drink), and it just wont die.

Let me put it another way. There are people in this thread that get all their calories (and obviously, protein) in a two to four hour period... and they're not lacking in muscle.

 

[LogicStep]

There's a very long answer to this, and a much shorter answer. In short, no, that 30/40g number people throw around is complete donkey bollocks (outside of a theoretical setting when all you're actually taking in is a protein drink), and it just wont die.

Let me put it another way. There are people in this thread that get all their calories (and obviously, protein) in a two to four hour period... and they're not lacking in muscle.

Man I am learning a lot here. Thanks!

 

[BumRush]

Confession time: with buying a new house and having the new baby, I worked out 3 times in the last 6 weeks (all shitty business trip workouts without a bar). I hit it moderately hard today (bike plus 20 minutes of lifting) to re-familiarize myself with the weights. HOLY SHIT you lose strength fast.

I'll hopefully never have another 6 weeks like this again...