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Haha I tried to do pull ups and chinups today since I'm starting the advanced novice program on monday. Couldn't do a single pull up and barely two chin ups  This is going to be interesting!
Btw, does anyone have a good mealplan? And I mean a mealplan, not a shopping list. I'm just so bad with foods and I like having a plan that I can follow 
And does anyone have good knowledge about intermittent fasting? The Leangains approach PDF says this about IF and body recomposition:
You should be fairly lean when attempting this approach, as lower body fat means better
insulin sensitivity. This seems to work synergistically with the fasting and tends to improve
results on my recomposition plan. I would say 10-12% body fat is an appropriate starting
point to pull this off with the greatest efficiency.
Do my body fat really need to be that low? I mean, I want to use IF for fat loss so maybe it's OK to have more like 20-25% body fat then?
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On June 04 2011 05:36 Ohnoes92 wrote:Any tips on what to eat for breakfast, since I dont like eating the horrible bread my mum insists on buying and eggs is really the only option i know. Btw my mum bought 8 litres of milk today and complained about that we have suddenly started drinking a lot more (me  ), and me and my brother proceeded to drink 5 of the eight litres today, I'll probably help her carry some the next time she goes shopping for groceries.
Hahahah :D!
On the subject of breakfeast: Eggs, bacon and some easy veggies like bell pepers?
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On June 04 2011 04:24 Ravencruiser wrote:
Height: 171cm
Previous weight (3 months ago): 150lbs
Weight: 140lbs, evident 6-pack loss, evident bicep shrink and evident stomach fat increase (cause: drugs and alcohol)
Goal: 145lbs, basically less fat and more muscle
Method:
5KM run / 2 KM swim on alternate days, gym session every 2-3 days doing some bench presses, bicep curls, lat. pulldowns, and weight/inclined sit-ups.
Diet:
Here's my problem. I'm a student with a tight budget, so I grab whatever is the cheapest from the supermarket, meaning my meals are mostly perogies, burgers, and fatty meats on sale. I eat almost zero vegies or fruits (too expensive, and I hate them anyway), but I do consult a dietitian who gives me a list of supplement pills that I take daily. I also have some whey protein left from previous bulking sessions.
Any advice for me TL fitness gurus? Mainly trying to gain back muscle mass and lose stomach fat in time for the beach, I've never had success trying to gain muscle AND lose fat; it's always one or the other.
Are you honestly looking for advice or are you simply seeking approvals for your method?
The best program for your goals is starting strength. You will gain muscles and lose fat in the beginning because, presumably, you've never done it before.
If you are inherently against doing SS (who knows, some people hate learning new exercises like squats), your "method" will probably "work". I've done something similar before (i.e. lots of cardio mixed with upper-body strength training), and it wasn't effective at all.
Yea, it's annoying when ten people just reply "SS", but it's honestly the best program for most people. If you have something else in mind, it'll probably work, just not as effectively. You need perseverance regardless which method you choose.
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On June 04 2011 05:36 Ohnoes92 wrote:Any tips on what to eat for breakfast, since I dont like eating the horrible bread my mum insists on buying and eggs is really the only option i know. Does anyone else have a problem with eating enough for breakfast? Im really not hungry until around 12 am - 1 pm, what can I do to make myself eat more for breakfast? I think half or sometimes even more of the calories I eat every day come from my dinner or after dinner, is this a problem and should I try eat more for breakfast/lunch even if im not that hungry then? Btw my mum bought 8 litres of milk today and complained about that we have suddenly started drinking a lot more (me ), and me and my brother proceeded to drink 5 of the eight litres today, I'll probably help her carry some the next time she goes shopping for groceries.
I just had steak and eggs with two slices of garlic toast for breakfast today. Usually I add a bit of mushrooms and onions, but I was out of both.
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no harm in skipping breakfast in favour of a big lunch either.
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On June 04 2011 04:06 inimenesc wrote:Show nested quote +I would bet you have extremely tight hamstrings. Try stretching them and when doing rows tighten your core, especially your upper abdominals, to move your rib cage back and lengthen and support your lower back. Let me get my dictionary...but will do that. Show nested quote +
Hard to give advice without a video. Probably best to see if Eshlow has some advice here. But my 2 cents: The back parallel to the floor is the optimal case, but few can really do this and even fewer from the very beginning. Just go as deep as you can. With most lifts I have found that the necessary flexibility comes from just doing the lift. And feeling pain when you do have your body in an position which your body is not used to is pretty normal. You didn't specify what kind of pain you feel, but as long as it does not feel like you could injure yourself and it's just uncomfortable, go for it and see if the pain goes away after a couple of sessions when you are accustumed to the movement. Obviously, some additional stretching cannot hurt, but do it after the lift and not beforehand.
The pain is in the thighs, like the muscle just doesnt stretch more out. ..cant make any video or even photo...i am in the 19th century.
http://www.mobilitywod.com/
Scroll through 'til you find thigh/hip stuff.
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On June 04 2011 05:41 Necosarius wrote:Haha I tried to do pull ups and chinups today since I'm starting the advanced novice program on monday. Couldn't do a single pull up and barely two chin ups This is going to be interesting! Btw, does anyone have a good mealplan? And I mean a mealplan, not a shopping list. I'm just so bad with foods and I like having a plan that I can follow And does anyone have good knowledge about intermittent fasting? The Leangains approach PDF says this about IF and body recomposition: Show nested quote +You should be fairly lean when attempting this approach, as lower body fat means better
insulin sensitivity. This seems to work synergistically with the fasting and tends to improve
results on my recomposition plan. I would say 10-12% body fat is an appropriate starting
point to pull this off with the greatest efficiency.
Do my body fat really need to be that low? I mean, I want to use IF for fat loss so maybe it's OK to have more like 20-25% body fat then?
Er, meal plan....
Just throw a vegetable and/or fruits on your plate and add some protein (meat,fish,fowl,eggs) with fat if it's not processed).
I know that Robb Wolf has some SET mealplans but you'll be getting a variety of stuff
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On June 04 2011 04:13 Michaelj wrote:
Eshlow, I would appreciate some quick advice
I hurt my shoulder while playing volleyball a few weeks ago, and the pain is still lingering. I "worked through the pain" for a few weeks, but since it is not going away, I made an appointment to see a doctor next Tuesday. A friend who is interested in PT said it sounded like it could be a shoulder impingement (sharp pain that quickly arises when shoulder is in certain positions)
I'd prefer not to skip a few workouts, is it okay to do exercises that don't induce any pain in the shoulder? Should I not work out at all?
Yeah, exercises that don't cause pain tend to be fine.
Impingement is a strong possibility with overhead sports.... but it could also be other things. We'll see.
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It doesn't matter when you eat, that's just a fitness-myth. So basically eat whenever you need it to have enough energy for the day.
If you work out however, it is important that you eat something a couple of hours before workout and also directly after the workout, even if it's just a handful of nuts or a couple pieces of chocolate.
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Man I bitched out on squats today hard. I don't feel bad about it though because I spent 4 hours this morning leaning over a low fence on my tip-toes to grab at stuff on the other side. Sorta like a 4 hour long isometric bw good morning session. So my back was pretty fuckin raw LoL.
Still attempted 225 and did a set. then dropped down to 205 for the last 2 sets.
I reset bench. 125 x 6-6-6
I'm fucking glad I decided to de-load deadlift too. There's no way I could have increased today. As it was I found it hard to pull 225 because my back was so damn tired anyway. Though the weather is sooooo nice and I am stuck washing a painting a fence all weekend :/
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On June 04 2011 04:24 Ravencruiser wrote:
Height: 171cm
Previous weight (3 months ago): 150lbs
Weight: 140lbs, evident 6-pack loss, evident bicep shrink and evident stomach fat increase (cause: drugs and alcohol)
Goal: 145lbs, basically less fat and more muscle
Method:
5KM run / 2 KM swim on alternate days, gym session every 2-3 days doing some bench presses, bicep curls, lat. pulldowns, and weight/inclined sit-ups.
Diet:
Here's my problem. I'm a student with a tight budget, so I grab whatever is the cheapest from the supermarket, meaning my meals are mostly perogies, burgers, and fatty meats on sale. I eat almost zero vegies or fruits (too expensive, and I hate them anyway), but I do consult a dietitian who gives me a list of supplement pills that I take daily. I also have some whey protein left from previous bulking sessions.
Any advice for me TL fitness gurus? Mainly trying to gain back muscle mass and lose stomach fat in time for the beach, I've never had success trying to gain muscle AND lose fat; it's always one or the other.
Take it from this guy: Don't do drugs, and don't drink alcohol.
Still waiting on my dad to buy me the membership
Just read the 5 page file on novice effect and this make me think: why isn't best great at starcraft
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necro this is my shopping list
3x mince beef large
6x tinned peas
6x tinned carrot
6x tinned potato
4x cheapest tomato pasta sauce
4x large milk
Mushrooms and peppers if u can afford them
I just found out there's an oat version of weatabix so will get shitloads of that
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On June 04 2011 04:47 Zafrumi wrote:
1. do starting strength (see OP)
2. throw away those supplement pills and use the money to buy real food
3. ???
4. Profit
seriously though, are the pills for free? if not, just buy some beef, veggies and milk in bulk instead. animal fat is not bad for you. processed foods are.
The pills are free off parents' insurance, that's why I take them. I realize processed foods are bad for me, but I cannot afford "real" food per say. I'm reduced to buying meat only when on sale and eating mostly soup/bread/instant noodles/etc. everyday. I'm not exaggerating at all when I say my food budget everyday is probably in the $2-4 range.
On June 04 2011 05:46 Cambium wrote:
Are you honestly looking for advice or are you simply seeking approvals for your method?
The best program for your goals is starting strength. You will gain muscles and lose fat in the beginning because, presumably, you've never done it before.
If you are inherently against doing SS (who knows, some people hate learning new exercises like squats), your "method" will probably "work". I've done something similar before (i.e. lots of cardio mixed with upper-body strength training), and it wasn't effective at all.
Yea, it's annoying when ten people just reply "SS", but it's honestly the best program for most people. If you have something else in mind, it'll probably work, just not as effectively. You need perseverance regardless which method you choose.
A bit of both I would say. I am hesitant to do any lower body work such as squats because I'm 20 and still getting a late growth spur in height, and being only 171cm I want every extra cm possible.
Genetics and whatnot aside (both of my parents are tall... dad is 184cm, mom is 173cm), I was pretty tall until around 13 when my height growth slowed to a crawl. I ran everyday and played soccer everyday, so my legs to this day are enormously ripped (like, I don't know anyone with bigger calf muscles than me... lol) compared to my upper body. I attribute my stunted growth at least partially to my soccer days (measured my heel to hip to height ratio, and my legs are pretty short -_-).
I'm not averse to learning new exercises at all, if you have some other suggestions that won't put too much strain on my legs I'd greatly appreciate it.
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On June 04 2011 07:45 Ravencruiser wrote:Show nested quote +On June 04 2011 04:47 Zafrumi wrote:
1. do starting strength (see OP)
2. throw away those supplement pills and use the money to buy real food
3. ???
4. Profit
seriously though, are the pills for free? if not, just buy some beef, veggies and milk in bulk instead. animal fat is not bad for you. processed foods are. The pills are free off parents' insurance, that's why I take them. I realize processed foods are bad for me, but I cannot afford "real" food per say. I'm reduced to buying meat only when on sale and eating mostly soup/bread/instant noodles/etc. everyday. I'm not exaggerating at all when I say my food budget everyday is probably in the $2-4 range. Show nested quote +On June 04 2011 05:46 Cambium wrote:
Are you honestly looking for advice or are you simply seeking approvals for your method?
The best program for your goals is starting strength. You will gain muscles and lose fat in the beginning because, presumably, you've never done it before.
If you are inherently against doing SS (who knows, some people hate learning new exercises like squats), your "method" will probably "work". I've done something similar before (i.e. lots of cardio mixed with upper-body strength training), and it wasn't effective at all.
Yea, it's annoying when ten people just reply "SS", but it's honestly the best program for most people. If you have something else in mind, it'll probably work, just not as effectively. You need perseverance regardless which method you choose. A bit of both I would say. I am hesitant to do any lower body work such as squats because I'm 20 and still getting a late growth spur in height, and being only 171cm I want every extra cm possible. Genetics and whatnot aside (both of my parents are tall... dad is 184cm, mom is 173cm), I was pretty tall until around 13 when my height growth slowed to a crawl. I ran everyday and played soccer everyday, so my legs to this day are enormously ripped (like, I don't know anyone with bigger calf muscles than me... lol) compared to my upper body. I attribute my stunted growth at least partially to my soccer days (measured my heel to hip to height ratio, and my legs are pretty short -_-). I'm not averse to learning new exercises at all, if you have some other suggestions that won't put too much strain on my legs I'd greatly appreciate it.
I don't know if squats will hinder your growth; doesn't sound like it, but someone should shed light if possible.
In general, your lower body is much stronger than your upper body, and therefore lower body exercises are a lot more efficient in getting you in shape.
Power cleans are awesome, it could be something you look into.
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In other news, my knee still hurts like a bitch when I try to exercise, but it is getting a lot better.
Bench:
215lb: 4-4-3
Pull-up:
9-7-6
Tried to do deadlifts, but one bad knee = nono at 205 lb 
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I love being on training at an Air Force base, there's so much food and it's so easy to go to the gym I've been waiting for one of our school's trainers to get back to me with a plan, so for now I'm just doing a basic Bench, Dead,Squat rotation.
With regards to getting higher push-up/pull-up numbers (the trademark military fitness test, go figure), is it just a question of greasing the groove? I've started doing an ever-increasing handful of push-ups every time I enter my room (5 each time at the start, I'm up to 9 now after a few days), is stuff like this going to help?
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On June 04 2011 07:57 ShaLLoW[baY] wrote:I love being on training at an Air Force base, there's so much food and it's so easy to go to the gym I've been waiting for one of our school's trainers to get back to me with a plan, so for now I'm just doing a basic Bench, Dead,Squat rotation. With regards to getting higher push-up/pull-up numbers (the trademark military fitness test, go figure), is it just a question of greasing the groove? I've started doing an ever-increasing handful of push-ups every time I enter my room (5 each time at the start, I'm up to 9 now after a few days), is stuff like this going to help?
from personal experience, doing push up mostly trains you for... doing push ups
I followed a routine that was posted on TL called 100 push ups or whatever, and got to 60 consecutive push ups from 15 (couldn't get to 100 regardless how hard I tried). Check that out, it worked, somewhat, for me.
Here's my post in that (big) thread:
http://www.teamliquid.net/forum/viewmessage.php?topic_id=76741¤tpage=11#218
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On June 04 2011 08:08 Cambium wrote:Show nested quote +On June 04 2011 07:57 ShaLLoW[baY] wrote:I love being on training at an Air Force base, there's so much food and it's so easy to go to the gym I've been waiting for one of our school's trainers to get back to me with a plan, so for now I'm just doing a basic Bench, Dead,Squat rotation. With regards to getting higher push-up/pull-up numbers (the trademark military fitness test, go figure), is it just a question of greasing the groove? I've started doing an ever-increasing handful of push-ups every time I enter my room (5 each time at the start, I'm up to 9 now after a few days), is stuff like this going to help? from personal experience, doing push up mostly trains you for... doing push ups I followed a routine that was posted on TL called 100 push ups or whatever, and got to 60 consecutive push ups from 15 (couldn't get to 100 regardless how hard I tried). Check that out, it worked, somewhat, for me. Here's my post in that (big) thread: http://www.teamliquid.net/forum/viewmessage.php?topic_id=76741¤tpage=11#218
Yeah, I understand that push-up training only makes you good at push-ups, but the problem with the military is that it's so archaic that it still uses push-ups, sit-ups, and the 2.4km run for most of the fitness tests (barring special forces stuff, which actually encompasses strength and agility as well). Thanks for the link!
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On June 04 2011 07:45 Ravencruiser wrote:Show nested quote +On June 04 2011 04:47 Zafrumi wrote:
1. do starting strength (see OP)
2. throw away those supplement pills and use the money to buy real food
3. ???
4. Profit
seriously though, are the pills for free? if not, just buy some beef, veggies and milk in bulk instead. animal fat is not bad for you. processed foods are. The pills are free off parents' insurance, that's why I take them. I realize processed foods are bad for me, but I cannot afford "real" food per say. I'm reduced to buying meat only when on sale and eating mostly soup/bread/instant noodles/etc. everyday. I'm not exaggerating at all when I say my food budget everyday is probably in the $2-4 range. Show nested quote +On June 04 2011 05:46 Cambium wrote:
Are you honestly looking for advice or are you simply seeking approvals for your method?
The best program for your goals is starting strength. You will gain muscles and lose fat in the beginning because, presumably, you've never done it before.
If you are inherently against doing SS (who knows, some people hate learning new exercises like squats), your "method" will probably "work". I've done something similar before (i.e. lots of cardio mixed with upper-body strength training), and it wasn't effective at all.
Yea, it's annoying when ten people just reply "SS", but it's honestly the best program for most people. If you have something else in mind, it'll probably work, just not as effectively. You need perseverance regardless which method you choose. A bit of both I would say. I am hesitant to do any lower body work such as squats because I'm 20 and still getting a late growth spur in height, and being only 171cm I want every extra cm possible. Genetics and whatnot aside (both of my parents are tall... dad is 184cm, mom is 173cm), I was pretty tall until around 13 when my height growth slowed to a crawl. I ran everyday and played soccer everyday, so my legs to this day are enormously ripped (like, I don't know anyone with bigger calf muscles than me... lol) compared to my upper body. I attribute my stunted growth at least partially to my soccer days (measured my heel to hip to height ratio, and my legs are pretty short -_-). I'm not averse to learning new exercises at all, if you have some other suggestions that won't put too much strain on my legs I'd greatly appreciate it.
u cant be serious, you blame soccer for your lack of height? you should blame your diet instead.
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On June 04 2011 08:14 AoN.DimSum wrote:Show nested quote +On June 04 2011 07:45 Ravencruiser wrote:On June 04 2011 04:47 Zafrumi wrote:
1. do starting strength (see OP)
2. throw away those supplement pills and use the money to buy real food
3. ???
4. Profit
seriously though, are the pills for free? if not, just buy some beef, veggies and milk in bulk instead. animal fat is not bad for you. processed foods are. The pills are free off parents' insurance, that's why I take them. I realize processed foods are bad for me, but I cannot afford "real" food per say. I'm reduced to buying meat only when on sale and eating mostly soup/bread/instant noodles/etc. everyday. I'm not exaggerating at all when I say my food budget everyday is probably in the $2-4 range. On June 04 2011 05:46 Cambium wrote:
Are you honestly looking for advice or are you simply seeking approvals for your method?
The best program for your goals is starting strength. You will gain muscles and lose fat in the beginning because, presumably, you've never done it before.
If you are inherently against doing SS (who knows, some people hate learning new exercises like squats), your "method" will probably "work". I've done something similar before (i.e. lots of cardio mixed with upper-body strength training), and it wasn't effective at all.
Yea, it's annoying when ten people just reply "SS", but it's honestly the best program for most people. If you have something else in mind, it'll probably work, just not as effectively. You need perseverance regardless which method you choose. A bit of both I would say. I am hesitant to do any lower body work such as squats because I'm 20 and still getting a late growth spur in height, and being only 171cm I want every extra cm possible. Genetics and whatnot aside (both of my parents are tall... dad is 184cm, mom is 173cm), I was pretty tall until around 13 when my height growth slowed to a crawl. I ran everyday and played soccer everyday, so my legs to this day are enormously ripped (like, I don't know anyone with bigger calf muscles than me... lol) compared to my upper body. I attribute my stunted growth at least partially to my soccer days (measured my heel to hip to height ratio, and my legs are pretty short -_-). I'm not averse to learning new exercises at all, if you have some other suggestions that won't put too much strain on my legs I'd greatly appreciate it. u cant be serious, you blame soccer for your lack of height? you should blame your diet instead.
Being tall doesn't matter anyways. I'd rather be ripped. It's hard to look jacked when you're tall.
Also, it makes it easier to throw around heavier weights doing movements such as squats/deadlifts when your range of motion is shorter. I have long arms and it seems like it hinders my bench. That's my excuse, anyways.
Disregard height, acquire swole.
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EPT
