On March 24 2011 00:24 Zafrumi wrote: @warrior madness: I love how meticulous you are about your diet and exercise nerdy and strong! a good combo
Thanks . Shouldn't expect any less from a tler.
@sjarl, thanks for the link. That would be my typical "lazy" day though. I actually like to play around with recipes. Like one of my recent new favourite dishes is a thai curry meatball dish. Ingredients are: 2lb of ground pork, 1 can coconut milk, some ginger, half a can of tomato paste (less), 1 bulb of onion, some curry chili, more chili powder, some bay leaves. And you put some onions in the meat balls, caramalize the rest of the onions, brown the meatballs, and mix everythign together and let it reduce for 20-30 minutes. Pretty damn good shit. I could eat it till I get sick.
Today was my first day on a diet, in fact my first day on a VLC paleo in a long time. I've been eating diry for the past few weeks ever since relatives came here (cheesburgers, mcdonalds, pasta, before I even started going to the gym again)... Today I felt pretty damn tired. Didn't feel like going to the gym but I did. I'm not fat adapted yet. I peed on a ketostick and it confirmed my suspicion. I actually ended up adding 30lb on my squat but keep in mind this is just my 3rd workout, and it's very typical to add 60lb to your squat by your 6th workout. That said I could not deadlift at the end. Or um, my front thighs were so sore it was extremely difficult to stick my ass out during the deadlifts and my form sucked ass. I'm going to aim for 260g of protein today and 4000 total calories.
Think i've managed most of the shoulder pain in my infraspinatus and lower/middle traps via ball rolling and ice...now i think most of the pain is in my teres minor. Focusing more on that now. I take it LYTP should help with it too?
On March 24 2011 13:06 decafchicken wrote: Think i've managed most of the shoulder pain in my infraspinatus and lower/middle traps via ball rolling and ice...now i think most of the pain is in my teres minor. Focusing more on that now. I take it LYTP should help with it too?
Yes, if weakness in the posterior shoulder/scap area is the problem.
1800 cals is nothing, especially if you're doing any sort of exercise. I'd add at least 500 more calories and you could really benefit from a nice compound barbell program (see: starting strength) Dont worry about eating past 5pm (unless you're doing something specific like intermittent fasting), as long as you have your calories in check you'll be fine. The reason behind the dont eat at night thing is people tend to binge on more meals/snacks as the night goes on so as long as you dont there's nothing to worry about. Whats your current height?
I'm 5'11". In the past, 1800 has seemed about the right spot. And the 5 o'clock is indeed for a warrior diet style. I don't eat much in the early day, and get home at 3 and usually eat big meal then. It's what's worked, but at the same time, I'm open to suggestions. My time is really constrained, which is why I choose playing basketball for exercise over a weight program: I want to do something I really enjoy with what time I have. This summer, heck yeah, I'll hit up the weights, because I'll have time on my hands (I hope).
Hmm might wanna look into some of this if you havent already: http://www.leangains.com/ And the diet you're referring to is called "paleo"
Your base bmr is ~2000 which is then multiplied by your activity, which if you're at all active is gonna put you at 2500-3000 calories a day. You want to be eating at somewhere around a 300-500 calorie deficit per day for weight loss, 1200 is just unhealthy.
Base bmr is very individual. I'm 6'0'' and decently muscular, and my BMR is only about 1800. The more muscle mass the higher BMR, so yours may be 2000+, but this varies greatly :p I don't know about his body composition or weight, but I'm guessing he's not at 2000 kcal BMR if he hasn't done any strength training. 1800 is probably alright for weight loss for him
On March 24 2011 06:02 Cambium wrote: Does anyone do yoga here? I recently started (since Monday) doing hot yoga to help with core strengths and flexibility. I feel fucking great. It's like an hour of stretching and you get to stare at hot girls --> WIN + WIN
I've done hot yoga in Japan... a class of 18-25 year old thin, hot, flexible women in short shorts and skintight shirts?
Gonna take off the next couple days. First rugby home match on saturday and then i should have some time to get my lifts in at the meet (although it wont be legit since i'll miss weigh ins :/) And my traps are getting stupid big wtf. shirt are like starting to sit up higher on my neck and i have to adjust where i put the bar on my back for squats. this is awesome.
Haven't updated in awhile but some of my lifts have been increasing pretty steadily, I hate squats because my leg muscles suck ass but here are my work sets:
Squat: 45lbs (I reset this because i increased volume and weights simultaneously) Bench: 90 lbs Deadlift: 125 lbs (1 x BW!! :D) Press: 40 lbs (just started) Cleans: Starting soon.
Also got an awesome summer internship but it's going to delay my graduation until fall. I don't mind though since this could potentially be an entry into an awesome career :D.
I'm also +10lbs from my starting weight (115->125!)
On March 25 2011 02:20 decafchicken wrote: Gonna take off the next couple days. First rugby home match on saturday and then i should have some time to get my lifts in at the meet (although it wont be legit since i'll miss weigh ins :/) And my traps are getting stupid big wtf. shirt are like starting to sit up higher on my neck and i have to adjust where i put the bar on my back for squats. this is awesome.
FUCK SI.
I'm going to start doing Front Squats. Oh si :D fuck si! :D
On March 24 2011 06:02 Cambium wrote: Does anyone do yoga here? I recently started (since Monday) doing hot yoga to help with core strengths and flexibility. I feel fucking great. It's like an hour of stretching and you get to stare at hot girls --> WIN + WIN
I've done hot yoga in Japan... a class of 18-25 year old thin, hot, flexible women in short shorts and skintight shirts?
Who said yoga was gay again?
i can't wait to do yoga in japan; how are the rates? I pay around $120/month, with unlimited number of classes (~6/day available)
Motivation for deadlifts: girl giving me a massage complemented me on my LOWER BACK. she was confused why the "valley" between my two muscles down to my spine was so big lol. i can finally cross that off the checklist.
damn it feels good to be a gangsta. Also ran full speed today 5 days after spraining ankle...exercise + diet + RICE = 4x faster recovery? :D
On March 25 2011 02:22 frawress wrote: Haven't updated in awhile but some of my lifts have been increasing pretty steadily, I hate squats because my leg muscles suck ass but here are my work sets:
Squat: 45lbs (I reset this because i increased volume and weights simultaneously) Bench: 90 lbs Deadlift: 125 lbs (1 x BW!! :D) Press: 40 lbs (just started) Cleans: Starting soon.
Also got an awesome summer internship but it's going to delay my graduation until fall. I don't mind though since this could potentially be an entry into an awesome career :D.
I'm also +10lbs from my starting weight (115->125!)
Feel way more awesome than a month ago.
good job! now keep at it
you can add both body weight and lifts very quickly in the beginning, and it's the greatest feeling ever
On March 25 2011 10:45 decafchicken wrote: Motivation for deadlifts: girl giving me a massage complemented me on my LOWER BACK. she was confused why the "valley" between my two muscles down to my spine was so big lol. i can finally cross that off the checklist.
damn it feels good to be a gangsta. Also ran full speed today 5 days after spraining ankle...exercise + diet + RICE = 4x faster recovery? :D
oh man, that is always a classic one
I should try this RICE you got. White one right?
ps. taking week 4 of coan philipi on saturday. 197,5kg x 2. Not looking forward to it.
On March 25 2011 10:45 decafchicken wrote: Motivation for deadlifts: girl giving me a massage complemented me on my LOWER BACK. she was confused why the "valley" between my two muscles down to my spine was so big lol. i can finally cross that off the checklist.
damn it feels good to be a gangsta. Also ran full speed today 5 days after spraining ankle...exercise + diet + RICE = 4x faster recovery? :D
oh man, that is always a classic one
I should try this RICE you got. White one right?
ps. taking week 4 of coan philipi on saturday. 197,5kg x 2. Not looking forward to it.
haha ^_^
Damn almost 200kg for reps already? I'm scurred My rugby season is over in ~5 weeks. If you have 220kg beat by then looks like i'm gonna have to give it a go...
Attempted Hang cleans - couldn't get any significant weight up without bending my knees, so I just did shrugs instead (I died inside.) Shrugs 3x8x50 lb (dumbbells) And finally, preacher curls 2x8x uhhh.... EZ Bar and 50 lbs. I don't know what an average EZbar weighs.
A part of me died today during this workout. Another part of me was glad just to be in the gym. A third part saw someone else doing front squats and power cleans and wanted to scream with rage. The majority however was just sad that I couldn't squat.
I have an appointment with an orthopedic doc on Monday, and there are already orders to get X-Rays. According to my aunt, who's the family doctor that gave the referral, several of my uncles have a genetic defect where some part of the knee commonly slides out of place. I didn't catch the full explanation - but it's very likely that. If it not, it's probably the meniscus tear. In either case, it will be quite some time until I'm doing squats, deads or cleans. Does anyone have any suggestions for lolsplits/upper body work that they've tried in the past, so that I'm not just throwing exercises together for random sets reps and weights?
LOL no wonder you are having issues at the gym. Konami Sports is fucking garbage at least in my experience.
I was a member at Konami for a few months and a member at a more local chain of gyms and the latter actually managed to have better equipment, and actually had a dude who actually knew how to lift (guy was pretty thick for Japanese standards).
On March 23 2011 08:51 Advocado wrote: Maybe I should go do the Wichita Falls program instead. I can't out figure how to Power Cleans safely and with proper weight on my own, so it's rather frustrating.
You can do it. Quit making excuses. I'm not saying its going to be easy, your going to have to put in time, sweat, and probably some blood. But everyone can learn how to powerclean. 4 months ago i couldn't do an over squat with 45 pounds and now i can snatch 5 times that.
EPT
nerdy and strong! a good combo
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