EPTthe diet depends on how big of a all around kcal deficiency you want to run with over the week
TL Health and Fitness Initiative 2011 - Page 289
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Snapplecakes
Norway78 Posts
the diet depends on how big of a all around kcal deficiency you want to run with over the week | ||
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Advocado
Denmark994 Posts
On May 22 2011 04:58 Snapplecakes wrote: me and sinep are running the Leangains model the diet depends on how big of a all around kcal deficiency you want to run with over the week What's a reasonable deficiency goal for a guy around 80 kg with a lot of fat to lose? I got one of those plastic fat measurement tools, and it shows like 33 cm :< | ||
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Froadac
United States6733 Posts
 "I actually don't look any bigger than before, to look at it. Where hte heck did those 12 pounds come from o.o I was out a band comp and downed a Chili Cheese dog that was so huge and piled with stuff it probably approached 1k calories.... So stuffed Regarding yesterday's workout I barely made squats, barely made press, and still easymoded 85lb deadlift. | ||
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MoonfireSpam
United Kingdom1153 Posts
100g of the stuff in front of me (before adding milk) is 9% protein, 5% fat, 7.5% fibre, 73% carbs of which 24% is sugar (meaning the rest of it is the slow releasing stuff thats better for you? its one of those whole grain cereals) and hits ~90% of all the vitamins and supplements you need. Think I'm going to try this routine out http://startingstrength.wikia.com/wiki/Layne_Norton's_Power/Hypertrophy_Routine Going to the gym a lot more again since some bellend nicked my bike (d-locks aren't as secure and I thought), adding in some good sets of punching drills and pressups so if I find him I can punch a whole through his head and some rowing so I can generally stay in shape for sports. 26 years. 1.65cm. 66kg, looking to hit 75kg, not sure what a reasonable timeframe is. @Froadac, for what it's worth I gained about 6kg over the last year and its not really noticeable for the most part. I put it down to muscle being heavier than fat, so its probably from trading fat for muscle but haven't hypertrophied much yet. I imagine it's like most thin people I know that don't work out but remain thin by eating well, but have almost no muscle and aren't toned and although our builds are almost the same, I weight about 5-6 kg more than them. Another quick question: been reading that using either a pronated or alternate(?) grip is best for deadlifts, any opinions? Haven't actually seen anyone at the gym do a dead lift yet and not totally familiar with grip terminology. | ||
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Advocado
Denmark994 Posts
On May 22 2011 06:42 MoonfireSpam wrote: Just noticed that some breakfast cereals are pretty fucking good for you? Since I'm looking to improve my body fat% but not lose weight, could snacking on this stuff or maybe even having it as part of a meal or something help a lot? 100g of the stuff in front of me (before adding milk) is 9% protein, 5% fat, 7.5% fibre, 73% carbs of which 24% is sugar (meaning the rest of it is the slow releasing stuff thats better for you? its one of those whole grain cereals) and hits ~90% of all the vitamins and supplements you need. Think I'm going to try this routine out http://startingstrength.wikia.com/wiki/Layne_Norton's_Power/Hypertrophy_Routine Going to the gym a lot more again since some bellend nicked my bike (d-locks aren't as secure and I thought), adding in some good sets of punching drills and pressups so if I find him I can punch a whole through his head and some rowing so I can generally stay in shape for sports. 26 years. 1.65cm. 66kg, looking to hit 75kg, not sure what a reasonable timeframe is. @Froadac, for what it's worth I gained about 6kg over the last year and its not really noticeable for the most part. I put it down to muscle being heavier than fat, so its probably from trading fat for muscle but haven't hypertrophied much yet. I imagine it's like most thin people I know that don't work out but remain thin by eating well, but have almost no muscle and aren't toned and although our builds are almost the same, I weight about 5-6 kg more than them. Another quick question: been reading that using either a pronated or alternate(?) grip is best for deadlifts, any opinions? Haven't actually seen anyone at the gym do a dead lift yet and not totally familiar with grip terminology. I do not think anyone here will recommed breakfeast cerials for nutrition. Especially after how much Eshlow advocates not eating grains at all. | ||
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Ingenol
United States1328 Posts
On May 22 2011 04:52 Advocado wrote: So I've been bulking for a long period now and seen some good gains in muscle. I'd like to use Leangains as my model for losing fat. Does anyone know how one's diet is supposed to look on non training days? Perhaps try 20% below maintenance on non-training days, and you could potentially go a bit more if you have more to lose? If you're at all into paleo you could keep your diet on rest days low carb, high fat and then on workout days go high protein, moderate carb and lower fat. | ||
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Advocado
Denmark994 Posts
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Cambium
United States16368 Posts
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Froadac
United States6733 Posts
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AoN.DimSum
United States2983 Posts
Youth worlds! the uploader won 2nd in the 94kg class. Hopefully he uploads his session soon. Also watch the last guy of this video, very wierd jerk lol | ||
nemY
United States3119 Posts
On May 22 2011 06:42 MoonfireSpam wrote: Just noticed that some breakfast cereals are pretty fucking good for you? Since I'm looking to improve my body fat% but not lose weight, could snacking on this stuff or maybe even having it as part of a meal or something help a lot? 100g of the stuff in front of me (before adding milk) is 9% protein, 5% fat, 7.5% fibre, 73% carbs of which 24% is sugar (meaning the rest of it is the slow releasing stuff thats better for you? its one of those whole grain cereals) and hits ~90% of all the vitamins and supplements you need. Think I'm going to try this routine out http://startingstrength.wikia.com/wiki/Layne_Norton's_Power/Hypertrophy_Routine Going to the gym a lot more again since some bellend nicked my bike (d-locks aren't as secure and I thought), adding in some good sets of punching drills and pressups so if I find him I can punch a whole through his head and some rowing so I can generally stay in shape for sports. 26 years. 1.65cm. 66kg, looking to hit 75kg, not sure what a reasonable timeframe is. @Froadac, for what it's worth I gained about 6kg over the last year and its not really noticeable for the most part. I put it down to muscle being heavier than fat, so its probably from trading fat for muscle but haven't hypertrophied much yet. I imagine it's like most thin people I know that don't work out but remain thin by eating well, but have almost no muscle and aren't toned and although our builds are almost the same, I weight about 5-6 kg more than them. Another quick question: been reading that using either a pronated or alternate(?) grip is best for deadlifts, any opinions? Haven't actually seen anyone at the gym do a dead lift yet and not totally familiar with grip terminology. As far as deadlift grips go I do all my warmup sets double overhand and then do pronated/alternate/baseball/whatever-you-want-to-call-it grip for my work set. It's not really that big of a deal until the weight gets heavy (I'll try to explain what "heavy" is in a minute)), but grip strength becomes a major factor when you're really racking he weight on there. As far as which hand to do? I couldn't tell you for sure, I do my non-dominant hand, but that's really only because it feels more comfortable for me. As for when to know to switch over to alternate grip, I can usually tell because when I'm doing double overhand the bar will start to slip from my hands... that's when I know the weight's "heavy" and it's time for a change. | ||
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nemY
United States3119 Posts
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phyre112
United States3090 Posts
On May 22 2011 09:07 nemY wrote: As far as deadlift grips go I do all my warmup sets double overhand and then do pronated/alternate/baseball/whatever-you-want-to-call-it grip for my work set. It's not really that big of a deal until the weight gets heavy (everyone's definition of heavy is different so don't ask me what heavy is), but grip strength becomes a major factor when you're really racking he weight on there. As far as which hand to do? I couldn't tell you for sure, I do my non-dominant hand, but that's really only because it feels more comfortable for me. You should alternate which hand is over/under on every other set. Otherwise, you just end up only being able to do it one way. Use double overhand for as long as you can; when that fails, switch to hook. When hook fails (or more likely, when you can't take crushing your thumbs anymore) switch to alternating grips. Always chalk up, never use gloves. Try not to use straps - you shouldn't need them anyway. Cereal doesn't look bad as far as those go; many of us just flat out don't eat grains at all, but if you're going to, that would be a decent place to do it. Seriously being home is hell on the diet. I'm not having trouble sticking to the plan I was on, besides that I've replaced my one drink of alcohol/day with one soda/day, but ever time I reach for some item of food my entire family rolls their eyes at me. So obnoxious, considering they've openly admitted they don't care about the health value of food, so long as it tastes good. We have a fundamental difference of opinion on reasons for eating unfortunately. | ||
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nemY
United States3119 Posts
On May 22 2011 09:21 phyre112 wrote: You should alternate which hand is over/under on every other set. Otherwise, you just end up only being able to do it one way. Use double overhand for as long as you can; when that fails, switch to hook. When hook fails (or more likely, when you can't take crushing your thumbs anymore) switch to alternating grips. Always chalk up, never use gloves. Try not to use straps - you shouldn't need them anyway. Cereal doesn't look bad as far as those go; many of us just flat out don't eat grains at all, but if you're going to, that would be a decent place to do it. Seriously being home is hell on the diet. I'm not having trouble sticking to the plan I was on, besides that I've replaced my one drink of alcohol/day with one soda/day, but ever time I reach for some item of food my entire family rolls their eyes at me. So obnoxious, considering they've openly admitted they don't care about the health value of food, so long as it tastes good. We have a fundamental difference of opinion on reasons for eating unfortunately. Hmm really? We definitely deadlift differently. I've never used the hookgrip (looks like it would be painful while deadlifting), only chalk up on my work set (if I feel the weight is heavy enough or my hands are sweaty, otherwise I don't even bother), and don't switch my alternating grips every other set (that doesn't even make sense to me... you only do 1 work set per workout right?). I don't know who's wrong or who's right or if there even is a wrong/right answer. More than one way to skin a potato I guess. | ||
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decafchicken
United States20143 Posts
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phyre112
United States3090 Posts
On May 22 2011 09:38 nemY wrote: Hmm really? We definitely deadlift differently. I've never used the hookgrip (looks like it would be painful while deadlifting), only chalk up on my work set (if I feel the weight is heavy enough or my hands are sweaty, otherwise I don't even bother), and don't switch my alternating grips every other set (that doesn't even make sense to me... you only do 1 work set per workout right?). I don't know who's wrong or who's right or if there even is a wrong/right answer. More than one way to skin a potato I guess. I've never personally needed chalk, and it's not allowed in my university gym, regardless of mess/whatever. Something ridiculous about allergies I think? But yeah, I meant it for work sets, if you have, and are able to use chalk, you might as well always use it. Hook, if you lay your thumb flat isn't bad. If you lay it against the bar, then you'll be crushing your thumb and it actually IS quite painful. It's just seemed a better way to build grip strength to me, so I've tried to use it. Alternating grip, just by the nature of having your hands do different things will affect your muscles in different ways. If you want to balance that out, and keep from developing a dominant side, you should switch which hand is over and under. If I'm alternating, I alternate through my warmups, and I also do two worksets (I know, it's not SS directed. They're also sets of 8.) one each way. If you're just worried about picking up a heavier deadlift though, by all means keep going with whatever's more comfortable. | ||
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Lemonwalrus
United States5465 Posts
I took anything involving my legs really easily because last year I tore apart my right ankle in a work accident, but it didn't give me any trouble today, I just don't want to push it too hard yet. | ||
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GoTuNk!
Chile4591 Posts
On May 22 2011 11:01 Lemonwalrus wrote: Yay just finished my first SS workout! The numbers were hilariously unimpressive and work is going to suck tomorrow, but who cares. I took anything involving my legs really easily because last year I tore apart my right ankle in a work accident, but it didn't give me any trouble today, I just don't want to push it too hard yet. Proper technique in squat/deadlift combined with starting with a light weight will make that ankle stronger than ever  | ||
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Froadac
United States6733 Posts
Went out for afghani food. In a really bizarre instance our buff waiter mentioned SS to this really really huge guy behind me. | ||
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nemY
United States3119 Posts
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