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[RSP]

Good job! I like Easy Allies podcast and giant bombcast.

Looks like those are nice and long. Subbed to both. Thanks!

 

[Tuorom]

Today I've lost exactly 70lbs since 1/1.

People are really starting to notice, and I threw out all the fat guy clothes. I'm still 260lbs, so I have a way to go, though I have no trouble losing 1-2lbs each week so eventually I'll reach my goal of 220lbs (99.9kg).

Diet is simple. I just count calories and aim for a 500+ cal deficit. Might have to take it a bit more serious as I'm still eating junk food once a week (but I managed to cut portion size and frequency by a huge amount).

I also walk 1 hour (4 mi) at least 5 days a week. No running, just a good walk while listening to some podcasts. Let me know if you got some recommendations.

Good work. And you are losing weight the right way. Walking is actually a great exercise.

Keep it up!

 

[tr4nce 26]

Hi gaf. New to the thread.

I've been working out a minimum of 4 days a week for a few months now and I am getting to the point where I am nice and cut. However I have been avoiding doing any real leg exercises and I intend on changing that this next week.

I have access to dumbbells, a bench press. Squat bar. And that's about it. Squats are an obvious choice but is there any other exercises I can do without machines?

Also, is it true that leg exercises release more testosterone into your body? Is it a good idea to do some leg exercises before heavy lifting?

 

[Arrowgigantic]

Hi gaf. New to the thread.

I've been working out a minimum of 4 days a week for a few months now and I am getting to the point where I am nice and cut. However I have been avoiding doing any real leg exercises and I intend on changing that this next week.

I have access to dumbbells, a bench press. Squat bar. And that's about it. Squats are an obvious choice but is there any other exercises I can do without machines?

Also, is it true that leg exercises release more testosterone into your body? Is it a good idea to do some leg exercises before heavy lifting?

Testosterone, HGH, IGF, and BDNF, but yep, legs are the biggest muscles, so the most hormones associated with hypertrophy are released when they're broken down and need repair.

 

[ArkhamFantasy]

Hi gaf. New to the thread.

I've been working out a minimum of 4 days a week for a few months now and I am getting to the point where I am nice and cut. However I have been avoiding doing any real leg exercises and I intend on changing that this next week.

I have access to dumbbells, a bench press. Squat bar. And that's about it. Squats are an obvious choice but is there any other exercises I can do without machines?

Also, is it true that leg exercises release more testosterone into your body? Is it a good idea to do some leg exercises before heavy lifting?

Back squat, front squat, dead lift, lunges.

 

[TheSecondSpitter]

Training on Keto is super crazy--I feel more fired-up.

Back squat, front squat, dead lift, lunges.

Seconded.

 

[tr4nce 26]

Alright thanks for the responses. Do I want to stick to just a leg day or so some of those exercises prior to lifting?

 

[ArkhamFantasy]

You definitely want to stretch and warm up a bit before those lifts.

 

[tr4nce 26]

You definitely want to stretch and warm up a bit before those lifts.

What I am saying is should I do any leg exercises before working out different muscle groups, because of the testosterone release?

 

[TheSecondSpitter]

I do front squat and back squat on different days (like 3 days apart). I high-rep FS and low-rep BS as part of 531.

 

[Psychotext]

What I am saying is should I do any leg exercises before working out different muscle groups, because of the testosterone release?

I would be astonished if it made any statistical difference to gains. I would do them first (warmup aside) because they're fucking hard though. You really don't want to be deadlifting or squatting tired if you can avoid it.

Squatting and deadlfiting in the same session is going to be tougher too.

 

[Summer Haze]

Squatting and deadlfiting in the same session is going to be tougher too.

Yeah, I find it better to rotate light/medium squat & heavy DL with light/medium DL & heavy squat. I wasn't confident in my core with either exercise if I did them both 100% in the same workout.

 

[Arrowgigantic]

What I am saying is should I do any leg exercises before working out different muscle groups, because of the testosterone release?

Don't need to. Recovery is basically a 48 hour process. The hormones will be there.

 

[TheSecondSpitter]

I've lost 15lbs in 3 weeks on Keto. Deadlift is unchanged. OHP, BP and Squat are down by about 10%

 

[entremet]

I disagree and there are a bunch of peer-reviewed studies about people consistently losing weight during Ramadan where most of their eating takes place during the night. Here's probably the pick of those studies: https://www.ncbi.nlm.nih.gov/pubmed/19164831

It's the frequency of eating not when you eat.
EDIT:
Another study refuting the late eating myth;
https://www.ncbi.nlm.nih.gov/pubmed/3508745

Interesting, but for Ramadan aren't they fasting too? What I meant is more eating later than your usual setup.

https://www.sciencedaily.com/releases/2017/06/170602143816.htm

Summary:

New findings suggest eating late at night could be more dangerous than you think. Compared to eating earlier in the day, prolonged delayed eating can increase weight, insulin and cholesterol levels, and negatively affect fat metabolism, and hormonal markers implicated in heart disease, diabetes and other health problems, according to recent results.

 

[TheSecondSpitter]

Interesting, but for Ramadan aren't they fasting too? What I meant is more eating later than your usual setup.

From what I understand, it depends on when you live you, but I don't believe you really fast for more than 10-14 hours during Ramadan, which really isn't fasting.

I am not saying that your study is not right, but a sample space of 9? Sheesh. They're not gonna get that published anytime soon.

 

[entremet]

From what I understand, it depends on when you live you, but I don't believe you really fast for more than 10-14 hours during Ramadan, which really isn't fasting.

I am not saying that your study is not right, but a sample space of 9? Sheesh. They're not gonna get that published anytime soon.

Yeah. It is small.

I'm definitely a calorie first and most important aspect of body composition. I've messed around with IF too good results too.

 

[EverydayBeast]

Back squat, front squat, dead lift, lunges.

I'm going to try an incorporate some of these too

 

[Widdle Puppy]

How much do you weigh? Im 190 lbs and i only need about 2800 calories to gain weight. Also 100g of protein is like, 8 0z of chicken and a scoop of weigh protein/cup of milk. It shouldnt be hard at all.

Im 210

I'd like to space my protein intake over three meals and two snacks a day and right now I'm managing to eat only two good meals a day.

 

[Oblivion]

So I've been trying to do more close grip bench press instead of standard bench press because I want to prioritize building my triceps, and also to help rehabilitate from my injury. Anyway, so every time I do it, I notice that I never feel any soreness in my triceps afterwards. And mind you, this is where I'm going moderately heavy, and at 3 sets of 10. Instead, I mainly feel any soreness in my deltoids for some reason. I'm wondering if it has to do with how close my grip is? Here's where I grab onto the bar:

https://i.imgur.com/DDpOpBq.jpg

 

[Psychotext]

That looks like my normal bench. lol

I was watching a video about deltoid involvement in the bench press, so it can definitely happen. Have you worked out your biacromial-width?

 

[Cudder]

So I've been trying to do more close grip bench press instead of standard bench press because I want to prioritize building my triceps, and also to help rehabilitate from my injury. Anyway, so every time I do it, I notice that I never feel any soreness in my triceps afterwards. And mind you, this is where I'm going moderately heavy, and at 3 sets of 10. Instead, I mainly feel any soreness in my deltoids for some reason. I'm wondering if it has to do with how close my grip is? Here's where I grab onto the bar:

https://i.imgur.com/DDpOpBq.jpg

That doesn't look like close-grip at all. I pretty much touch my hands on the bar when I do close-grip.

 

[TheSecondSpitter]

When a cute chick trains next to you at the gym, do you over-sell or no-sell your lifts?

 

[Dead Prince]

When a cute chick trains next to you at the gym, do you over-sell or no-sell your lifts?

you grunt lifting 135#

 

[Psychotext]

Ugh, reminds me of when I was at Vegas last and getting totally emasculated by a fitness model.

"OK if I use these weights?"
"Yeah, I'm using these (2x heavier)"

* squeak *

 

[KillerBEA]

When a cute chick trains next to you at the gym, do you over-sell or no-sell your lifts?

No sell, because thats not why I am at gym

 

[TheSecondSpitter]

you grunt lifting 135#

It's called natural selection, man. When you lift more than anybody at your gym, you can do as you please.

 

[mf.luder]

New max squat is 335. Probably could’ve gone for 345 since it went up pretty easy but didn’t want to push it.

Loving my knee wraps.

 

[Bruce Wayne1]

Age: 18
Height: 5' 9
Weight: 202 lbs
Goal: 165 lbs
Current Training Schedule: Starting Metallicapa's PPL program. Mon - Sat
Current Training Equipment Available: Gym
Comments: I've been at the gym for half a year now, Not proud of my results but they are better then me sitting on my ass. Started with Ice cream fitness and now looking for a program thats for intermediate folk. I'm looking to gain muscle and strength.

 

[EverydayBeast]

I'm going to try an incorporate some of these too

Back squat, front squat, dead lift, lunges.

So I tried the front squat and I like it.

Also, does anyone know of a spinning barbell move?

 

[Randolph Freelander]

Also, does anyone know of a spinning barbell move?

You trying to break something (or someone)?

 

[Oblivion]

Do you guys eat a lot before you work out? When I was working out on my last session, I was exhausted as fuck after I did my first set on the bench press. I only at like 2 turkey sammiches beforehand, so I'm wondering if that might be why.

Have you worked out your biacromial-width?

My whaaaaa? :O

 

[ArkhamFantasy]

Do you guys eat a lot before you work out? When I was working out on my last session, I was exhausted as fuck after I did my first set on the bench press. I only at like 2 turkey sammiches beforehand, so I'm wondering if that might be why.



My whaaaaa? :O

I eat about 800 calories at 6 am and another 700 at 9 am , workout at 10.

 

[lenovox1]

Do you guys eat a lot before you work out? When I was working out on my last session, I was exhausted as fuck after I did my first set on the bench press. I only at like 2 turkey sammiches beforehand, so I'm wondering if that might be why.

I eat about 800 calories at 6 am and another 700 at 9 am , workout at 10.

But many people here do intermittent fasting where they won't start eating until a scheduled time, normally after a workout. I typically don't eat until after my first workout, but that could be anytime between 6AM and 2PM (that retail life).

One's body is just different everyday. There's not much that can be done about it aside from staying very very hydrated through the day and carbing up with healthier carbs the night before.

 

[vypek]

Is there a decent/acceptable/reliable way to calculate bodyfat at home?

For a while now I haven't really been too active and keeping up with a regimen. Feeling lost on what I should do. I had settled on trying to diet and lose weight earlier but not sure if I should continue trying that.

I'm not sure if what I've been reading is "bro-science" or not but some of the stuff I've gleaned is that its best to try and bulk if you're closer to lean/bodyfat closer to 10%. I don't think I'm near that point right now. I think I'd best be described as "skinny fat". I'm not sure if I should just try to lose weight before bulking or just try bulking right now even with the excess fat I'm carrying.

 

[EverydayBeast]

You trying to break something (or someone)?

Found it, but yeah it does take up a lot of space so I doubt I'll add it to my routine

 

[lenovox1]

Is there a decent/acceptable/reliable way to calculate bodyfat at home?

For a while now I haven't really been too active and keeping up with a regimen. Feeling lost on what I should do. I had settled on trying to diet and lose weight earlier but not sure if I should continue trying that.

I'm not sure if what I've been reading is "bro-science" or not but some of the stuff I've gleaned is that its best to try and bulk if you're closer to lean/bodyfat closer to 10%. I don't think I'm near that point right now. I think I'd best be described as "skinny fat". I'm not sure if I should just try to lose weight before bulking or just try bulking right now even with the excess fat I'm carrying.

Do you want accuracy? You'll have to get measured by an outside machine like an air or water displacement machine or a DEXA machine.

But you don't need that. If you can see your abs and veins in your arms, you're somewhere around 10-20% body fat. That's good enough if that's where you want to be before bulking.

 

[Dusk Soldier]

So I've been trying to do more close grip bench press instead of standard bench press because I want to prioritize building my triceps, and also to help rehabilitate from my injury. Anyway, so every time I do it, I notice that I never feel any soreness in my triceps afterwards. And mind you, this is where I'm going moderately heavy, and at 3 sets of 10. Instead, I mainly feel any soreness in my deltoids for some reason. I'm wondering if it has to do with how close my grip is? Here's where I grab onto the bar:

https://i.imgur.com/DDpOpBq.jpg

Bench press works primarily 3 muscles groups: Chest, shoulders, triceps.

Any one of those 3 muscles can feel fatigued after the lift. And if it's not the one you were hoping for, that doesn't mean you're doing anything wrong.

Your shoulder strength is probably weak relative to your triceps, that's why it's getting fatigued.

If you wan't the close-grip bench to hit your triceps harder, try pre-exhausting your arms with a tricep isolation exercise like pulldowns.

 

[KillerBEA]

Do you guys eat a lot before you work out? When I was working out on my last session, I was exhausted as fuck after I did my first set on the bench press. I only at like 2 turkey sammiches beforehand, so I'm wondering if that might be why.



My whaaaaa? :O

https://www.t-nation.com/training/bench-press-grip-the-magic-number

 

[vypek]

Do you want accuracy? You'll have to get measured by an outside machine like an air or water displacement machine or a DEXA machine.

But you don't need that. If you can see your abs and veins in your arms, you're somewhere around 10-20% body fat. That's good enough if that's where you want to be before bulking.

Ah I see, thanks. Well, sounds like I should cut for the moment then

 

[Team Jones]

Or you could try out the good ol'peanut butter sandwich method. Basically just eat a bunch of PB sandwiches between meals, as your snack. Just throwing it out there.

I endorse this message.

My PBJ:
Ezekiel Bread (sprouts bread)
100% Peanut Butter (ingredients just peanuts)
Grape Jelly (made with cane sugar)

 

[TheSecondSpitter]

Falling Edge could have RKO'd Irma straight into the ocean.

 

[Oblivion]

Is there any benefit to taking whey protein over other kinds of protein powder? I have some kind of protein powder (chocolate flavored), but I don't think it's whey. It has like 27 g of protein per scoop and it helps for my shakes (which I mainly use for flavoring, since I can't drink milk by itself).

I eat about 800 calories at 6 am and another 700 at 9 am , workout at 10.

What do you eat exactly? Are your meals filled with carbs?

But many people here do intermittent fasting where they won't start eating until a scheduled time, normally after a workout. I typically don't eat until after my first workout, but that could be anytime between 6AM and 2PM (that retail life).

One's body is just different everyday. There's not much that can be done about it aside from staying very very hydrated through the day and carbing up with healthier carbs the night before.

Are you on a cut? I'd figure not eating anything before a workout would effect your performance.

Bench press works primarily 3 muscles groups: Chest, shoulders, triceps.

Any one of those 3 muscles can feel fatigued after the lift. And if it's not the one you were hoping for, that doesn't mean you're doing anything wrong.

Your shoulder strength is probably weak relative to your triceps, that's why it's getting fatigued.

If you wan't the close-grip bench to hit your triceps harder, try pre-exhausting your arms with a tricep isolation exercise like pulldowns.

Cool, thanks.

https://www.t-nation.com/training/bench-press-grip-the-magic-number

Ah, I see. Graycias.

 

[ArkhamFantasy]

What do you eat exactly? Are your meals filled with carbs?

I make pancakes out of oats, egg, yogurt, and berries , blend it, cook in coconut oil and cover in cinnamon, peanut butter, and low sugar maple syrup.

My 9 am snack is peanuts and dark chocolate almonds. So im well over 100 grams of carbs with quite a bit of fat by the time i hit the gym.

 

[Szu]

When a cute chick trains next to you at the gym, do you over-sell or no-sell your lifts?

Dolph Ziggler that shit!!!

 

[Szu]

Grats, I know how much you love your first one.

Congrats bud.

Thanks, guys. Looking forward to my boys stealing all my gains.

 

[Gintamen]

Found it, but yeah it does take up a lot of space so I doubt I'll add it to my routine

I usually do russian twists at the end of the ab routine. That said, I tried doing that with the barbell once at the gym. Trainer stopped me immediately, it was an idiotic move especially because it puts too much stress on the lumbar spine. So don't fuck with your spine please. Maybe your gym has a machine for the oblique abs. Or turn while on the hyperextension device.

 

[Psychotext]

Aye, your spine is under compression at that point. The last thing you want to be doing it twisting it.

 

[Szu]

I usually do russian twists at the end of the ab routine. That said, I tried doing that with the barbell once at the gym. Trainer stopped me immediately, it was an idiotic move especially because it puts too much stress on the lumbar spine. So don't fuck with your spine please. Maybe your gym has a machine for the oblique abs. Or turn while on the hyperextension device.

Does the machine that Drago used count? Technically, that's also a Russian twist.

 

[TheSecondSpitter]

I get triggered by Rocky IV gifs and its too late to train here.