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Fitness |OT9|...You looked better before
- Thread starter Chocobro
- Start date
mdsfx
Member
Stealth brag?
That was last year. I had the herniated disc and it has nearly fully healed by now. I didn't at any point stop going to the gym though, I just stopped posting for a reason or another. Now I have modic 1 changes at the spine. It feels like pokemon, that I just gotta catch 'em all.
But yeah, I am generally fine and still enjoy working out.I hope you will manage to find time to achieve your goals.
Awww, maybe not particularly kind, but at least honest.
What can I say, you look damn good!Well, if you are going to be beaten up you don't want any nasty blood to your fancy shirt. Totally understandable.
This post totally killed me.exclusive footage of me vs szu
postmatch
I feel you there, but it is better to get it checked out so you know you aren't at least damaging yourself more. Also if there is something wrong it is good that you know how to heal it. Trust me on this one, I have been running to see different doctors and physiotherapist for years now.
You too, dude. It's going to be a SCORCHER today.
exclusive footage of me vs szu
postmatch
Even if I'm weaker than a little girl right now, I still give you a run for your money.
Correction: Weaker than Cooter's little girl.
Yeah, I'm staying inside my huge air conditioned building.
Or as Trump would say it.
Yuge.
Dusk Soldier
Member
So if you've been following SS for more than six months, then it's not unusual to hit a plateau and start stalling.
Don't worry so much about how strong you are compared to how strong you think you should be. Strength takes time to build, and the most important thing is to focus on improving.
3 modifications to SS that should help get you out of this plateau:
- Deload: taking the weights you've been using and reduce them by 90%. So for instance instead of doing 30kg for bench, go in and do 27.5kg or 25kg.
- Ramping: Instead of doing the same weight for each set. Increase the weight each set by intervals of 5kg for upper body exercises, and 10kg for lowerbody exercises. So to build on the first example instead of doing 27.5kg for all three sets. Do 17.5kg for the first set, 22.5kg for the second set, and 27.5kg for your final set.
- Final Set: Instead of doing 5 reps for your final set. Do a rep range of 4-7 reps. How this works would be. On your final set, aim to do 7 reps instead of the usual 5. Even if you fall short of 7 reps however, as long as you get 4 or more reps, you're good to increase the weight for your next session. Also, if failed to do even that (say you managed only 2 reps) then on your next session you can use the same weight but aim to do only 3 reps, and then maybe 4 or 5 reps the session after that. Once you can hit 4 reps, it's time once again to up the weight.
As for your dieting question. Yes, it's generally recommended to cut first, since your body is more efficient at building muscle at low body fat levels.
However your also right that your strength is unlikely to improve on a cut, and might even go down.
A third option you can try is sticking to eating close to maintenance (just making sure to keep your fat and protein intake up), and then focusing on working out and building muscle that way.
Once you've hit your strength goals, then go on a cut. Most of the strength you lose on the cut will come back after training at maintenance for a while. That way, when you're finally ready to start bulking again, you'll be at a low bodyfat%, but with comparable strength/muscle to what you had before your cut.
Dusk Soldier
Member
I followed a lot of the principles from his website when i was first starting out.
In my opinion, they're pretty sound.
Didn't realize he was integrated with Facebook and stuff now. But it looks like he has a lot of favourable reviews/feedback from people who have tried his programs.
Peterthumpa
Member
I should because there's nothing else around here yuger.
FallingEdge
Member
bruh give it up
love me some omega
Ok, truce. I don't to hijack this thread with wrestling gifs.
FallingEdge
Member
its true
i love my wrestling gifs
i love my wrestling gifs
today I had my first Back day in like a month, probably longer and it went surprisingly well,
Pull-up Pyramid up to 8 reps, that makes 64 reps right there, not bad for how I'e neglected that excercise.
afterwards I did Bend over rows, hyperextensions, cable front rows, shrugs and bicep curls
who's that? Mkenyon's wife?
Pull-up Pyramid up to 8 reps, that makes 64 reps right there, not bad for how I'e neglected that excercise.
afterwards I did Bend over rows, hyperextensions, cable front rows, shrugs and bicep curls
who's that? Mkenyon's wife?
Christberg
Member
Had a major scare earlier this week, caught the right side of the bar in the teeth of the power rack on the way up doing squats. Holy crap that hurt. Felt super dumb afterwards too. Felt something pop, was like "uh oh."
Fortunately the doc says it's just a pulled muscle. Back in the gym for arms and chest today.
Fortunately the doc says it's just a pulled muscle. Back in the gym for arms and chest today.
SilentSoldier
Member
I know, and it sucks, 3rd year is gonna make me fat or at least unhealthy
and i guess that's better than failing.
mdsfx
Member
I'm in the middle of nowhere in Michigan on a lake surrounded by food and booze for 11 days. I am so coming back with a few extra pounds lol. To my credit, I did check out a local Anytime Fitness today, but it was a joke the size of a closet. So... A week off perhaps? Can't remember the last time I did that! THIS IS MADNESS!!
Edit: they have 2 squat racks and a bunch of cardio machines so I signed up lol
Edit: they have 2 squat racks and a bunch of cardio machines so I signed up lol
FallingEdge
Member
Hee here, I know, just went for a low blow.
If it makes you feel better, here's a couple of high shots.
Randolph Freelander
Member
You fellows should bury the hatchet and let bygones be bygones.
Fitness gaf, you're my last hope.
For as long as I can remember I've been underweight. Made worse by the fact I'm pretty tall. Which makes it even more obvious.
I'm around 1m90 and 70kgs. I cycle and run a lot so my legs actually look pretty good. But my upper body is a mess. My arms look like twigs. I've always felt like that, no matter how much I eat, I don't actually gain any weight. I'm 24 btw.
Honestly, I've never been to a gym. Never felt the need since I'm so slim. But as the years went by, I started to feel that being underweight can be just as depressing as being overweight.
The truth is that I am not happy with my current body. I look and feel weak, even whej people complement me on my height. I feel like I want to both gain weight and muscles. I just don't know where to start. All this lifting talk sounds complex and the same goes for changing your diet.
I do feel like I should change my diet. Rifht now, all I dois drink soda, eat a sandwich at work and some warm food later in the evening. I feel like just changing to a more stable diet would already help.
But where should I start exactly, fit GAF? I really want to git gud.
For as long as I can remember I've been underweight. Made worse by the fact I'm pretty tall. Which makes it even more obvious.
I'm around 1m90 and 70kgs. I cycle and run a lot so my legs actually look pretty good. But my upper body is a mess. My arms look like twigs. I've always felt like that, no matter how much I eat, I don't actually gain any weight. I'm 24 btw.
Honestly, I've never been to a gym. Never felt the need since I'm so slim. But as the years went by, I started to feel that being underweight can be just as depressing as being overweight.
The truth is that I am not happy with my current body. I look and feel weak, even whej people complement me on my height. I feel like I want to both gain weight and muscles. I just don't know where to start. All this lifting talk sounds complex and the same goes for changing your diet.
I do feel like I should change my diet. Rifht now, all I dois drink soda, eat a sandwich at work and some warm food later in the evening. I feel like just changing to a more stable diet would already help.
But where should I start exactly, fit GAF? I really want to git gud.
FreddieQuell
Member
Other people will respond with more information I'm sure, but essentially you need to eat more and lift a few times a week. Start tracking your calories, figure out how much you're eating now and start aiming for ~500 more per day. Pick a barbell training program like Starting Strength (I think there's a list of them in the OP) and go to the gym for about an hour a day however many times are needed for the program.
You will gain weight if you eat enough, that's a fact. Put in the work in the gym and you'll gain muscle.
MrToughPants
Brian Burke punched my mom
Managed top sets of 355 and 365x2 front squirts and 415/435 paused squats. I was feeling like complete shit today too so I'm surprised I even got those numbers. On the last rep of a 335x2 FS set I got light headed and lost my vision while racking the bar...
poppabk
Cheeks Spread for Digital Only Future
hmmmm maybe get that seen to.
Brolic Gaoler
formerly Alienshogun
mdsfx
Member
This place has a pretty awesome squat rack! yassssss
Edit: 45 min of legs, 45-minute run, took the kayak out for a swim in the middle of the lake, all before 7am. Sipping coffee on the dock. Life is good
Edit: 45 min of legs, 45-minute run, took the kayak out for a swim in the middle of the lake, all before 7am. Sipping coffee on the dock. Life is good
Rubbish King
The gift that keeps on giving
How do you guys deal with commitments getting in the way of training, I'm on a 16 week (9 weeks in) bulk right now and seeing some good gains but I'm camping mon-fri for the next two weeks for work.
Anybody got a good body weight routine floating around?
Anybody got a good body weight routine floating around?
entremet
Member
Two weeks isn't really that bad.
Camping is actually a great opportunity. Try farmers walk with a heavy weighed down back pack, air squats, pushups, planks.
Body weight stuff is not that taxing, so you can do it everyday.
Think in terms of years and months, not weeks. Two weeks out of one year, ain't a big deal. Heck I take 2 months off lol--November and December since the holiday season is so damn hectic.
But I was also pretty aggressive about bulking since I never took any PEDs. I would bulk for 8 to 12 months. That worked best for me.
My bulking days are over, though.
Christberg
Member
2 weeks is nothing. Do sets of push-up variations to failure, core work and hike plenty and you'll be fine. If you want to be sadistic bring a weighted vest and do some hikes with that, maybe do some farmer walks too.
If you're looking for some quick routines cheap, run by a thrift store and look for workout videos, then run through them and see what looks right for your goals and just write it down.
melonrabbit
Member
Does anyone know of any resources for basic lifting routines for women (for a clueless beginner)? I'm looking to improve my strength training and overall results. Thanks!
entremet
Member
Men and women are not that different biomechanically for their to be separate training programs for each. A lot of women's weight training programs are poorly written sadly. They're under the terrible assumption that women will bulk up and look like female bodybuilders--who are almost always taking PEDs. So they're almost always written without good progression principles, thinking and insulting women into believing they will get bulky and muscular.
Starting Strength is a fantastic beginner program for men and women. All the info is in the OP. You'll learn some of the best lifts for overall strength and body composition.
Brolic Gaoler
formerly Alienshogun
Take the two weeks off. Life gets in the way. It happens, don't ruin a good time because of training. It will be there when you get back.
Same goes for when bad life events happen. Deal with the stress and come back. Pushing while under huge stress will only hurt you.
Peterthumpa
Member
Ok, I supposedly have somewhere between 21-22% of body fat. Idea was to reduce it to 17-18% to actually start taking a caloric surplus everyday AND using progressive overload, since doing both right now would just fuck up the little muscle I currently have. Is that a good plan?
Also, OP's calculator is estimating that I'll reach this fat loss (3 workouts a week + 20% caloric deficit) by November?! Geez, way to bring me down. Thought it would be faster.
Also, OP's calculator is estimating that I'll reach this fat loss (3 workouts a week + 20% caloric deficit) by November?! Geez, way to bring me down. Thought it would be faster.
entremet
Member
Your muscle won't disappear overnight like that. Don't buy in that broscience.
If you're looking to recomping, keep the protein moderately high due to the caloric deficit and focus on activity on top of training--walks, bike rides, elliptical, whatever. Do those on an empty stomach in the morning.
But I would not focus on progressive overload if you wanna recomp. Focus on fat loss or strength/hypertrophy. It's really hard to do both naturally.
Why it seems I'm unable to lose weight?
I'm 32 years old, 175cm (5 feet 9 inches)
4 months ago, when I was on a fast food and snacks diet and maxed out my weight at 225lbs I decided to cut the shit and eat healthy.
After three months of a low calorie diet without cheat days I managed to lose 20 pounds. So I decided to hit the gym.
I was feeling better than ever, clothes started to feel looser.
For the first three weeks I did cardiovascular workouts only (30 minutes average, 4 days a week), and obviously kept on eating healthy.
No weight loss. But an evident fat loss occurred, I feel great and more in shape than in, say, 10 years.
But I'm still way overweight, ran my first 5k a couple weeks ago, I did great but my lower legs always seem to hurt after running, not after elliptical or weight training, just running.
205 pounds is still a lot for my height, I recently started to use a fat burner and man I sweat a river now in the workouts, but still, and again, no weight loss.
I obviously have to pay a visit to the doctor, but wanted to ask here if anyone has experienced a similar thing, what was it and how did you dealt with it.
Thanks!
I'm 32 years old, 175cm (5 feet 9 inches)
4 months ago, when I was on a fast food and snacks diet and maxed out my weight at 225lbs I decided to cut the shit and eat healthy.
After three months of a low calorie diet without cheat days I managed to lose 20 pounds. So I decided to hit the gym.
I was feeling better than ever, clothes started to feel looser.
For the first three weeks I did cardiovascular workouts only (30 minutes average, 4 days a week), and obviously kept on eating healthy.
No weight loss. But an evident fat loss occurred, I feel great and more in shape than in, say, 10 years.
But I'm still way overweight, ran my first 5k a couple weeks ago, I did great but my lower legs always seem to hurt after running, not after elliptical or weight training, just running.
205 pounds is still a lot for my height, I recently started to use a fat burner and man I sweat a river now in the workouts, but still, and again, no weight loss.
I obviously have to pay a visit to the doctor, but wanted to ask here if anyone has experienced a similar thing, what was it and how did you dealt with it.
Thanks!
Psychotext
Member
Firstly, don't bother with fat burners... they're total bollocks. You'll lose water weight but not fat.
Second... sadly the answer is that as you lose weight you'll need to keep reducing your calories whenever you stall in weight loss. If you find yourself going a couple of weeks without weight loss (ideally measuring a rolling average) then you need to drop your daily calorie intake by another chunk (say, 250kcal).
The other thing is the more exercise you do, the hungrier you'll get, so it's quite easy to offset your hard work by eating more. You'll still be healthier for sure, but you wont lose the weight you're after.
Second... sadly the answer is that as you lose weight you'll need to keep reducing your calories whenever you stall in weight loss. If you find yourself going a couple of weeks without weight loss (ideally measuring a rolling average) then you need to drop your daily calorie intake by another chunk (say, 250kcal).
The other thing is the more exercise you do, the hungrier you'll get, so it's quite easy to offset your hard work by eating more. You'll still be healthier for sure, but you wont lose the weight you're after.
melonrabbit
Member
Glendemonium
Member
I'm in your same situation (204 from 257lb since October), and after some searching I've found that many people take to intermittent fasting on top of a caloric deficit. Best way to put it, pick a meal (breakfast or dinner) and skip it, but consume your calories in an eight-ten hour window. It's actually harder than it sounds, especially when hunger pangs start. I tend to skip dinner, and stick to a 7-5 schedule since work tends to take up most of my day. Though I've found myself snacking on nuts, banana, or a cheesestick well into the p.m.
I've cut out artificial sugar, breads, (Lets be frank, even "healthy" foods still contain the bad sugar and salts) and salt but as far as losing weight it's the last few that are stubborn to burn. I've been fat for over 20 years so I came to terms that it's going to take a while, but keep at it and you will see results. I have much noticeable muscle definition, so that spurs me on keeping this up.
theytookourjobz
Junior Member
Sorry for the vertical video but hit 1 more rep than last week in my max effort deadlift session. 315x24.
https://youtu.be/bX5ZkHYGI_A
https://youtu.be/bX5ZkHYGI_A
God Dayumm
Banned
I remember someone trashing rice cakes in one of these threads. YOU ARE WRONG. They are cheap, need no cooking, can go with a lot of things and you have absolute control of the amount of carbs you want to ingest. Yes, I will use them while bulking too
Psychotext
Member
If you enjoy putting toppings on slightly strange tasting cardboard, then yeah, rice cakes are awesome.