I've been doing 5x5 sl for as long as I can remember, but I quickly plateaued and haven't made any progress on bench press for probably 6 months now
Progressed on everything else though, so I guess it works mostly
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Fitness |OT9|...You looked better before
- Thread starter Chocobro
- Start date
Progressed on everything else though, so I guess it works mostly
Psychotext
Member
There's a recipe for a ~1,200kcal shake around here somewhere. All you need is a blender.
Edit - http://www.neogaf.com/forum/showpost.php?p=198493593&postcount=17912
Psychotext
Member
Could be worse, your lifts could be going in the other direction.
That is true. That would suck.
Imp the Dimp
Member
Corrupt orthopedist moved my appointment from today to next week, nice
Arrowgigantic
Member
Losing weight on SS is possible, I lost 30 lbs. on it after already having lost 10. Light cardio, either walking or steady elliptical for 30 minutes on the off days will help and will also make the DOMS feel better.
Psychotext
Member
As always, diet is king for weight loss. Some exercise has advantage over others, but if your diet is wrong it doesn't matter what you do (take it from someone that does in excess of 10hrs of cardio a week), you're not going to drop weight.
Madnesslink5
Member
Thanks for the lovely compliments, more motivation to stay on track is always good!
As somebody else already replied, lots and lots of lifting and eating, heavily!
Un-related note I just tried this peanut butter:
My goodness, it is good.
ShadowgeistX
Member
If you're into the whole reading thing:
http://bayesianbodybuilding.com/gain-muscle-and-lose-fat-at-the-same-time/
http://bayesianbodybuilding.com/energy-balance-myths/
Short answer: you can lose fat and gain on a deficit. When it comes to SS/general strength training you just have to make sure the nutrition doesn't completely suck, and that the deficit isn't so severe that it affects the person's mental game.
Un-related note I just tried this peanut butter:
My goodness, it is good.
I was just recently introduced to this
It's a spreadable of those cookies you get on a plane and I almost ate the whole thing my first time trying it
Man the worst part about living in Canada is that getting all this stuff is either really hard and/or really expensive.
Madnesslink5
Member
To be fair anything but normal peanut butter is pretty expensive for me too (UK), I just got 3 of these tubs as part of some offer.
Squating 185 lbs, benching 185lbs and curling around 70lbs!!
God, SpongeBob has horrible form.
1. He's off balance when he does the power clean. He probably didn't check the weights. The bunny looks heavier than the bear.
2. The bar should be resting on the top of his sternum, not his chin.
3. He jumps backward when he presses the bar. That's a potential knee injury waiting to happen.
Jason's Ultimatum
Member
Well here's me flexing. Too embarrassed to even post it as an image.
http://i99.photobucket.com/albums/l300/JackBau3r/Mobile Uploads/image_zps8clt5ady.jpeg
It's just not solid. Just soft when I flex. For the record, that's my left arm, which is slightly smaller than the right.
I do 2 bicep exercises and 2 tricep exercises at the end of my compound workouts on my upper days: Mondays and Fridays.
I don't understand it. When I had a dedicated arm day, I would do at most 3-4 different bicep and tricep exercises. I'm doing at least TWO for each muscle. And the volume has increased. I'm doing at least 4 sets. You'd think they'd at least grow or stay the same instead of SHRINK?
I have been gaining weight,too. I don't know. I want to go back to training each muscle group separately, but waiting an entire week would feel weird. I can only hit the gym 4 days a week.
Everywhere else I look pretty good from the other pics I posted on the last page.
http://i99.photobucket.com/albums/l300/JackBau3r/Mobile Uploads/image_zps8clt5ady.jpeg
It's just not solid. Just soft when I flex. For the record, that's my left arm, which is slightly smaller than the right.
I do 2 bicep exercises and 2 tricep exercises at the end of my compound workouts on my upper days: Mondays and Fridays.
I don't understand it. When I had a dedicated arm day, I would do at most 3-4 different bicep and tricep exercises. I'm doing at least TWO for each muscle. And the volume has increased. I'm doing at least 4 sets. You'd think they'd at least grow or stay the same instead of SHRINK?
I have been gaining weight,too. I don't know. I want to go back to training each muscle group separately, but waiting an entire week would feel weird. I can only hit the gym 4 days a week.
Everywhere else I look pretty good from the other pics I posted on the last page.
You have a really nice looking chest... and well, very cute face.
I also checked the new picture and I continue thinking you look damn delicious.
Like said in here, it doesn't that much matter what programm she is following. The newb gains are insane as long as the diet is on point. I know that from personal experience. When I started I could use only machines and yet was able to shed 50 pounds under 6 months and gain muscles. If she doesn't have any kind of injuries and she can do proper lifts I assume the results would be even better.
Rock hard glutes. I am impressed.
Awww, that is annoying. Waiting is the worst.
I hate and love you at the same time. I am so happy we don't have that around. This place is making me crave things I didn't even know exist.I was just recently introduced to this
It's a spreadable of those cookies you get on a plane and I almost ate the whole thing my first time trying it
Jason's Ultimatum
Member
Thanks. My upper body looks good, and yes, my chest is actually nicely developed. My thighs aren't bad, either. I've had a pair of nice UA golf pants get holes in the crotch area due to my upper thighs rubbing together. And I do have a nice butt.
It's like there has to be a trade off. I'm afraid of losing muscle everywhere else if I go back to a bro split, but on the other hand I'll have a dedicated arm day, and my arms will get a little bigger again.
I'm still doing the same workout, but I'll increase the volume and see what happens. It can't be a coincidence that my arms and even other muscles looked flatter after two months of 5x5. Didn't happen before I started that program.
M: Bench, DL, weighted dips, weighted pullups, arm accessories
W: Squats and OHP
F: DB chest press, t-bar rows, incline bench, weighted chin ups, arm accessories
SU: Squats
All compound exercises will be 10, 8,8, 6 rep range. I'l make sure I'll hit my two bicep exercises back to back instead of doing a first bicep exercise then moving on to first tricep exercise. Doing the same muscle back to back may help with the pump more.
It's like there has to be a trade off. I'm afraid of losing muscle everywhere else if I go back to a bro split, but on the other hand I'll have a dedicated arm day, and my arms will get a little bigger again.
I'm still doing the same workout, but I'll increase the volume and see what happens. It can't be a coincidence that my arms and even other muscles looked flatter after two months of 5x5. Didn't happen before I started that program.
M: Bench, DL, weighted dips, weighted pullups, arm accessories
W: Squats and OHP
F: DB chest press, t-bar rows, incline bench, weighted chin ups, arm accessories
SU: Squats
All compound exercises will be 10, 8,8, 6 rep range. I'l make sure I'll hit my two bicep exercises back to back instead of doing a first bicep exercise then moving on to first tricep exercise. Doing the same muscle back to back may help with the pump more.
pokeystaples
Banned
GF has to have foot surgery and estimated healing time is 6-7 weeks. Our wedding is in 80 days. She is lamenting not being able to work out and it might effect the fit of the suit she already purchased. What are some good workouts for a human who will be in surgical boots for 6-7 weeks and will not be able to get the feet wet for 2 of those weeks?
My wedding dress came yesterday...and it fucking fits! In fact, it is about a half size too big! Gym time paying off in more than just my BP numbers!
Jason's Ultimatum
Member
Is strength in general genetic, or at least based on genetic factors? Because I feel like my chest just isn't strong in general. There are 16 year old kids at my gym who just started lifting and can bench 135 no problem. The highest I've gone is 165 for 5 reps (i'm 5'7 and around 155) and I've been lifting for about 9 months. I just pulled a 295 squat but my chest... she's so weak
Cindi Mayweather
Member
Thanks for all the tips, everyone.
I already know diet is tops when it comes to weight loss. My main concern is muscle gains. I know she'll gain, but I'm also worried it'll stop after a certain point because she's in deficit and not taking in a normal amount of calories. I wasn't sure, but your replies gave me courage I can continue to teach her this program.
I already know diet is tops when it comes to weight loss. My main concern is muscle gains. I know she'll gain, but I'm also worried it'll stop after a certain point because she's in deficit and not taking in a normal amount of calories. I wasn't sure, but your replies gave me courage I can continue to teach her this program.
You're looking AWESOME dude! Nice work.
Darryl M R
Member
Is there a Joseph in here from NY that shared with me his macro excel file?
Lol I was looking at it and saw it had another veiwer.
Lol I was looking at it and saw it had another veiwer.
Pretty sure she can do mostly upper body lifts since the surgical boots mean no legs.
Me and I probably linked you my spreadsheet in the past. I usually have the spreadsheet open on Chrome so it'll be another viewer there.
Jason's Ultimatum
Member
Yeah, but did you see my recent pic of my arm flexed I posted on this page?
Yeah, arms a vanity thing. You want them to "pop" when wearing shirts or polos.
Darryl M R
Member
Hey, I'm hoping to create my own excel sheet based on yours.
Can you explain how carbs, fibers, and net carbs play a role with each other and how you track them (it looks like you divide fiber by certain numbers for meals).
Yeah, but did you see my recent pic of my arm flexed I posted on this page?
Yeah, arms a vanity thing. You want them to "pop" when wearing shirts or polos.
...? Your arms look fine. Whatchu talkin' bout?
Net carbs = total carbs - fiber
because labels in the US shows only total carbs and fiber and you need to calculate net carbs yourself. You can't digest fiber.
For my lunch meal in the spreadsheet, I just used total weights for the ingredients and then divided everything by the number of days I want to split the batch by. The nutrition facts for those were from either Google search or nutrition labels.
EDIT: To make things a bit more clear about the grams of carbs/fiber/protein/fats. Lets say the nutrition label for a food is 10g carbs, 5g fiber, 2g protein, and 1g fat for a serving size of 32g. You want to eat 16g, so you multiply everything by the ratio of (16g/32g) = 0.5. So for 16g of the food, you get 5g carbs, 2.5g fiber, 1g protein, and 0.5g fat. Basically:
Amount of specific macronutrient you are consuming from food = specific macronutrient in the label's serving size * (amount of the food you're eating / label's serving size)
Psychotext
Member
Is strength in general genetic, or at least based on genetic factors? Because I feel like my chest just isn't strong in general. There are 16 year old kids at my gym who just started lifting and can bench 135 no problem. The highest I've gone is 165 for 5 reps (i'm 5'7 and around 155) and I've been lifting for about 9 months. I just pulled a 295 squat but my chest... she's so weak
I can't do one rep of bodyweight for bench, so don't feel too bad. That's after a year of actively trying to improve it.
Dead Prince
Banned
i'm never going to get near body weight bench if i keep getting fatter faster than i bench RIP
Darryl M R
Member
So when a macro calculation is giving me carbs goals they are referring to what I should be achieving for net carbs correct?
Mind rephrasing the question? I don't understand.
Darryl M R
Member
Using IIFYM calculator it gives me a total carb number I should hit for my lean bulk.
If the carbs suggested is 400g I should assume that the 400 is my carb intake without fiber because of how the US labels carbs and fiber.
So in reality at the end of the day if I based my macros off of the nutrition labels on food my carbs should be something like 440 because of 40g additional fiber.
FallingEdge
Member
everyday is calf day
these puppers need to grow
it also was arm day, they need to grow as well
these puppers need to grow
it also was arm day, they need to grow as well
Wait, now YOUR arms need to grow??? I feel like I'm taking crazy pills in here.
FallingEdge
Member
friend, everything needs to grow
arms and calves are #1
along with legs and booty
and chest
and back
choo choo
To go back to a previous discussion, how often do you all mix in cardio or abs in your workout?
My regimen is split into three days, and generally I can do it all twice a week. Usually I do legs and abs the same day. So abs are twice a week (for like 15 minutes). It seems to be working, seeing incremental gains.
Last week I did cardio for 30 minutes after my lift, which well, sucked hard, but afterwards made me feel great (after I ate lol).
My regimen is split into three days, and generally I can do it all twice a week. Usually I do legs and abs the same day. So abs are twice a week (for like 15 minutes). It seems to be working, seeing incremental gains.
Last week I did cardio for 30 minutes after my lift, which well, sucked hard, but afterwards made me feel great (after I ate lol).
Sorry, dude. I was directing my comment to the recent influx of glutes pics.
Jason's Ultimatum
Member
How do I look from previous page pics? And what do you think of my arm flexing pic too on this page?
Eh, if you saw them in person then you'd change your opinion.
Congratulations about the wedding!
Also I am looking forward to see pics of that dress and overall from the wedding.
There is absolutely nothing wrong with your arms as far as I am concerned.Yeah, but did you see my recent pic of my arm flexed I posted on this page?
Yeah, arms a vanity thing. You want them to "pop" when wearing shirts or polos.
I must admit I have very much been enjoying those said glutes pics.
Well here's me flexing. Too embarrassed to even post it as an image.
http://i99.photobucket.com/albums/l300/JackBau3r/Mobile Uploads/image_zps8clt5ady.jpeg
It's just not solid. Just soft when I flex. For the record, that's my left arm, which is slightly smaller than the right.
I do 2 bicep exercises and 2 tricep exercises at the end of my compound workouts on my upper days: Mondays and Fridays.
I don't understand it. When I had a dedicated arm day, I would do at most 3-4 different bicep and tricep exercises. I'm doing at least TWO for each muscle. And the volume has increased. I'm doing at least 4 sets. You'd think they'd at least grow or stay the same instead of SHRINK?
I have been gaining weight,too. I don't know. I want to go back to training each muscle group separately, but waiting an entire week would feel weird. I can only hit the gym 4 days a week.
Everywhere else I look pretty good from the other pics I posted on the last page.
Your arms look fine. Plus, you keep saying you're flexing but...you're not?
Jason's Ultimatum
Member
You're right. My hands are fisted into a ball. Kinda like a relaxed flex.
What works best for you guys if you add in arm accessories at the end of your workout? High or low reps? few or a lot of sets? Do you focus on light weights and TUT?
EDIT-Maybe I'm not looking at the big picture. For me, having a smaller chest and bigger arms I'd hate more. Same with smaller legs and big arms.
Also, could be from the increased fat that's making me have this issue. I guess more defined arms look bigger, or at least when you're cut?
What works best for you guys if you add in arm accessories at the end of your workout? High or low reps? few or a lot of sets? Do you focus on light weights and TUT?
EDIT-Maybe I'm not looking at the big picture. For me, having a smaller chest and bigger arms I'd hate more. Same with smaller legs and big arms.
Also, could be from the increased fat that's making me have this issue. I guess more defined arms look bigger, or at least when you're cut?
Except the things that are done growing am I right?!
Jason's Ultimatum
Member
Cooter, you haven't mentioned anything about my pics, too.
So good/bad story time, I just need to vent.
I have two dogs, one we bought last year in August. She's bred for working cattle, and the idea was for her to become my wife's dog that she'd take with her to riding lessons, since they need to move cows in and out for practice, and then her trail rides as well.
For one reason or another, she ended up becoming more my dog, claiming me as her person. Since we didn't think we were going to have kids, we basically treat our dogs like children. Don't confuse this with those cringey people that don't properly train their dog nor discipline them. I just mean, we take them everywhere, and they sleep in our bed.
So part of the agreement when we bought her is that she'd go back to the guy that breeds/trains them for training. He's an amazing person, and I would not have agreed to it if it were anyone else. It used to be 20 minutes away from us, but since we moved to Bend, OR, it's now 6 hours away.
Last Saturday was the day we dropped her off. She was of course happy to be there, as that's where she's from, but also because she went there a number of times with my wife during riding lessons. But, when it was time to go, I put her in the stall, walked away, started up the truck, and I could hear her doing her whine/howl. Slayed me. Took me probably an hour to dry my eyes out. I don't get emotional very often, but that was brutal.
Today I went out for my lunchtime run, and it just came back in a huge wave since she wasn't with me. Killed me.
On the positive side, he had us work her on the flag (a stand in for theoretical livestock), and he was really excited with what she was doing. If you run away from her with the flag, rather than chasing you, she runs in a half circle to get ahead of you, then crouches down with the "Border Collie Stare" to stop you. Then if you stop, and keep moving forward, she bites to get it to listen, then runs back to get into crouch mode. She's done this since she was 2 months old, just comes totally naturally. She's been a ton of fun to train and work with. And cuddle.
But man. I miss my little Beatrix.
No idea on surgical boots. When I sprained my ankle about two years back, I did max incline walks on the treadmill to replace my outdoor running, after taking 2 weeks off.
To be honest, for me, that comes first. One, because I fucking love food, and as an ex-fat man, I need to find ways to still indulge. Two is that I get a bit more use out of being in great cardio shape than I do from strength training, mainly because I have two Border Collies that need their energy used up, so a lot of my activities are based around getting them out of the house for long periods.
I have two dogs, one we bought last year in August. She's bred for working cattle, and the idea was for her to become my wife's dog that she'd take with her to riding lessons, since they need to move cows in and out for practice, and then her trail rides as well.
For one reason or another, she ended up becoming more my dog, claiming me as her person. Since we didn't think we were going to have kids, we basically treat our dogs like children. Don't confuse this with those cringey people that don't properly train their dog nor discipline them. I just mean, we take them everywhere, and they sleep in our bed.
So part of the agreement when we bought her is that she'd go back to the guy that breeds/trains them for training. He's an amazing person, and I would not have agreed to it if it were anyone else. It used to be 20 minutes away from us, but since we moved to Bend, OR, it's now 6 hours away.
Last Saturday was the day we dropped her off. She was of course happy to be there, as that's where she's from, but also because she went there a number of times with my wife during riding lessons. But, when it was time to go, I put her in the stall, walked away, started up the truck, and I could hear her doing her whine/howl. Slayed me. Took me probably an hour to dry my eyes out. I don't get emotional very often, but that was brutal.
Today I went out for my lunchtime run, and it just came back in a huge wave since she wasn't with me. Killed me.
On the positive side, he had us work her on the flag (a stand in for theoretical livestock), and he was really excited with what she was doing. If you run away from her with the flag, rather than chasing you, she runs in a half circle to get ahead of you, then crouches down with the "Border Collie Stare" to stop you. Then if you stop, and keep moving forward, she bites to get it to listen, then runs back to get into crouch mode. She's done this since she was 2 months old, just comes totally naturally. She's been a ton of fun to train and work with. And cuddle.
But man. I miss my little Beatrix.
Grats on the wedding!
No idea on surgical boots. When I sprained my ankle about two years back, I did max incline walks on the treadmill to replace my outdoor running, after taking 2 weeks off.
I typically run at least once during my lunch break with my dogs (2-3 miles). Then in the evening I'll either run them again or take them on a long walk (2-3 miles). Weekends usually include at least one day of a longer trail run (5-10 miles).
To be honest, for me, that comes first. One, because I fucking love food, and as an ex-fat man, I need to find ways to still indulge. Two is that I get a bit more use out of being in great cardio shape than I do from strength training, mainly because I have two Border Collies that need their energy used up, so a lot of my activities are based around getting them out of the house for long periods.
Now I feel bad. You always look great dude. I see what you mean about arms but it's not like they look small man. I'd just add a heavy arm day and a light one 2 days a week. They'll blow up quick.Cooter, you haven't mentioned anything about my pics, too.