On June 12 2011 21:41 FFGenerations wrote: this is a 1mb video of me showing my flexibility at squat whilst wearing shoes and without standing on a wedge
i know my hands/wrists are not good but its my legs/hips/ankles/forelegs that are the problem
its almost like theres a mental barrier, i just get stuck trying to go down
anyway i will discipline myself better and work it out
That's some pretty awkward movement you have going on there. I believe the most important part you have to learn is that you have to stick your ass out way more, squats are more about stting back than going down.
Do you have your toes point straight forward? For me, that limits my mobility extremely. This is a highly individual thing, but I could see this being a reason for your problems to go deep.
The best advice I can give you though is doing this:
This is how I improved my squat by so much lately. I just stretched like that very often and just tried to get a feel in which exact position I can go the deepest and how it feels most comfortable. When I squat I use exactly that feet-position. Before I changed that I said in this thread that I don't know how I am supposed to do 170kg in one-weeks time (I missed 168,5kg twice before). That was 3 weeks ago and now I do 180kg and all my squats feel so much more comfortable than before (my stance was way too wide). I would give it a try if I were you, worked wonders for me.
Also, dismissing a theory completely and sourcing answers.com or wikipedia or leangains is laughable. First of all, try to point out to actual empirical research like this: http://www.ajcn.org/content/81/1/16.full
try reading the article first will you? its not mindlessly linked, but its easier for me to link that article than it is for me to explain it all and regurgitate it here on the forums with my own words
Race to 8-8-8 chinups?. I'm currently at 4-3-3, although a fair bit lighter than you at 75kgs. I'm in as well! Started at 4-4-4 last week weighing 88kg.
FFGenerations: +1 on Malinor. You break in the knees first while trying to maintain upperbody straight**. Its just not possible to squat like that. Makes you lose balance and a good way to hurt the knees. Easiest way to correct this is to exaggerate the hip break to start the movement. With slightly bent knees, just push you ass back until you feel a light stretch in the hamstrings/glutes, then sit down. This will teach you how got into a good squat position.
**Edit: You should keet the upperbody straight. Its not possible to keep it vertical is what I meant.
LemOn: the Leangains creator would agree with the article in that meal regularity is important. Actually, he makes that a point in his method, recommending you have a daily meal consistency with a standard time deviation of +/- one hour of the planned meal time. Therefore, if your meal schedule is 12:00, 16:00, and 20:00, he would recommend eating between 11:00 and 1:00, 15:00 and 17:00, and 19:00 and 21:00, as close to the planned times as possible.
The difference here is meal frequency, which he states is mostly preference. One meal, two meals, three meals, or four meals makes no difference in his method, as long as the times are consistent on a day-to-day basis and the 16 hour fast is not broken.
There is nothing wrong with citing Leangains; it's simply a secondary source. If I were writing an article for a journal, I would probably cite his sources instead of him instead, but this is a forum about Starcraft...
I am a fairly healthy person (except finals week when I resort to anything microwaveable, energy drinks, and no sleep). I cook for myself a pretty well balanced diet (could probably use a bit more variety of vegetables, since I am kinda picky about those), take a multivitamin to try to help balance out anything I may be missing, and do a ton of walking everywhere. This is has resulted in me being a healthy weight, getting sick very rarely, and overall in decent shape (though not tip top).
Recently, I find myself eating an enormous amount of food in comparison to my normal eating habits. No matter how much I eat I feel very hungry, and not at all full. For example:
Previous:
Breakfast: A bowl of yogurt with fresh strawberries, and maybe a bagel Lunch: Grilled cheese and celery sticks with a glass of milk Supper: Baked salmon with mashed potatoes and an assortment of steamed vegetables Might have a snack of a granola bar or 2 or 3 small cookies or a small bowl of ice-cream for dessert somewhere in there.
Now:
Breakfast: Eat 2 or 3 small bowls of whole grain cereal (I know they are more filling), still feel hungry, so eat a mango, then a bagel Shortly later: make two tuna salad sandwiches (first one, then the second because I'm STILL hungry) Lunch: Feel like I shouldn't eat more but my stomach is making noises of hunger at me (wtf why aren't you stuffed?) so make flatbread with steak and tomato and mushroom Afternoon: craving something sweet so eat a twix bar Supper: Really hungry again so make a cheeseburger, and then another, cause still hungry. Shortly later: eat some pasta with mushrooms and alfredo sauce
I am at loss to explain this. The only change of lifestyle I have had recently is changing my sleep schedule from about 8 a.m.-2 p.m. to 11 p.m.-8 a.m. This is healthier for me I am sure and I don't see how it would impact how hungry I feel except maybe I have thrown off some of my body's natural rhythms.
I am not certain how to change feeling so hungry. I am thinking it may help to eat very little for a few days to help my stomach shrink, so that I will feel full more easily, but I am not sure if this will work. I am also not certain if there might be some other issue I am unaware of.
On June 13 2011 00:28 RedJustice wrote: I have a question.
I am a fairly healthy person (except finals week when I resort to anything microwaveable, energy drinks, and no sleep). I cook for myself a pretty well balanced diet (could probably use a bit more variety of vegetables, since I am kinda picky about those), take a multivitamin to try to help balance out anything I may be missing, and do a ton of walking everywhere. This is has resulted in me being a healthy weight, getting sick very rarely, and overall in decent shape (though not tip top).
Recently, I find myself eating an enormous amount of food in comparison to my normal eating habits. No matter how much I eat I feel very hungry, and not at all full. For example:
Previous:
Breakfast: A bowl of yogurt with fresh strawberries, and maybe a bagel Lunch: Grilled cheese and celery sticks with a glass of milk Supper: Baked salmon with mashed potatoes and an assortment of steamed vegetables Might have a snack of a granola bar or 2 or 3 small cookies or a small bowl of ice-cream for dessert somewhere in there.
Now:
Breakfast: Eat 2 or 3 small bowls of whole grain cereal (I know they are more filling), still feel hungry, so eat a mango, then a bagel Shortly later: make two tuna salad sandwiches (first one, then the second because I'm STILL hungry) Lunch: Feel like I shouldn't eat more but my stomach is making noises of hunger at me (wtf why aren't you stuffed?) so make flatbread with steak and tomato and mushroom Afternoon: craving something sweet so eat a twix bar Supper: Really hungry again so make a cheeseburger, and then another, cause still hungry. Shortly later: eat some pasta with mushrooms and alfredo sauce
I am at loss to explain this. The only change of lifestyle I have had recently is changing my sleep schedule from about 8 a.m.-2 p.m. to 11 p.m.-8 a.m. This is healthier for me I am sure and I don't see how it would impact how hungry I feel except maybe I have thrown off some of my body's natural rhythms.
I am not certain how to change feeling so hungry. I am thinking it may help to eat very little for a few days to help my stomach shrink, so that I will feel full more easily, but I am not sure if this will work. I am also not certain if there might be some other issue I am unaware of.
Any help would be appreciated. ^_^
Lower your carbs and increase your dietary fats and proteins ... carbs fuck with your leptin receptors and insulin sensitivity which leads to a constant feeling of hunger like you're exhibiting. You eat more carbs to satisfy this hunger, which in turn leads to somewhat of a vicious cycle: you're hungry so you eat the carbs, and the carbs make you hungrier.
A better meal plan may be the following:
Breakfast: 4 scrambled eggs with 5 thin slices of bacon Lunch: 300 grams of any protein served with a green salad Dinner: 300 grams of any protein stir fried in olive oil with assorted vegetables, served with a baked sweet potato.
Boom. 2500~ calories, and you will feel satisfied.
I'm eating a similar meal plan, just with larger portions, and it's unbelievably hard to get in 4000-4500 calories a day, which is my current goal.
Venomium Age: 23 Height: 6'0" or 1.84 m Weight: 253 lbs/ 115 kg Starting Date: 14/06/11 Goal Date: Next year Weight goals -- current BMI: 34 -> goal BMI: 24, 80 kg Training goals -- 1st day weightlifting, 2nd day bicycling, 3th day abs, 4th day jogging, rotating (first week checking what I can do currently while feeling sore but not feeling pain) Nutrition goals -- Eating 1800 calories a day Misc goals -- Losing about 1/1.5 kg (2.2/3.3 pounds) each week.
A small backstory; I always used to be very fit with semi-6pack etc, but the last 3 years I've been carelessly eating and stopped working out. I've tried excercising every now and then; but I simply don't have the discipline to do a half**sed program; I need clear guidelines for myself to lose weight. A big problem is however that I work in shifts varying from 07:00-15:00, 15:00-23:00 and 23:00-07:00, so I don't have a very tight schedule, causing me to uphold the roster for 1 or 2 weeks and afterwards slacking off.
I've been reading the health threads here at TL and some guides on the interwebs the last days, but I'm still not too sure about what I should do because there are so many contradictions... Hopefully you guys have some more advice?
And congratz on the posters I saw posting at the start of this thread and now in the later pages actually losing a lot of weigth and gaining muscle; you're my current heroes!
Now off to read up on what to eat exactly... I'm so terribly confused by carbs, proteins and white fish and red meat and baked potatoes and raw vegetables etc...
On June 12 2011 20:54 inimenesc wrote: Are you putting your palms facing the torso? Imo it it the wrong way how to do it and our gym teacher made sure we know why. We climbed up/down of a wall for 1.5h
btw, i am 95kg! :D, but i can do like 3-3-3 or 4-3-2, havent tried :D
Uhhh palms facing you = chinups, palms away = pullups. Chinups use significantly more biceps, pullups more back.
If you're talking from a completely practical standpoint, of course chinups are useless- you don't climb up things with your palms facing towards you... that's not why you do chinups though.
On June 12 2011 21:44 LemOn wrote: To those like Catch arguing to death eating frequently and regularly is not necessary,
You are ignoring the psychological effects. Carb based snack when in bad mood and protein based snack when in need of energy will help you maintain steady neurotransmitter levels throughout the day. Plus any serious eating disorder therapy includes regular meals, no longer than 3-4 hours in between, and dieters are very prone to eating disorders.
Also, dismissing a theory completely and sourcing answers.com or wikipedia or leangains is laughable. First of all, try to point out to actual empirical research like this: http://www.ajcn.org/content/81/1/16.full
And secondly, if you have a theory, you will most likely find someone who agree with you and completely denying something and saying you disregard someone just because he has done different research without providing counter arguments from actual legitimate sources like Catch has done in the other thread just puts wide smile on my face.
You are right to an extent; answers.com is laughable, wikipedia can sometimes be as well. The psychological considerations are important, which is why I wouldn't blindly recommend something like leangains to anyone. You might not agree with leangains, but if you go check him out every single thing he says is backed up with studies (and he explains in detail when he believes a study's conclusions are incorrect)
And obviously most people are biased in finding facts supporting their views. When I stumbled on leangains I thought the premise was retarded though, took some reading to be convinced. I still don't think the majority of people should worry about *when* they eat though, sure intermittent fasting is probably the most efficient diet, but overall it's harder to adhere to than making smaller changes.
On June 12 2011 20:54 inimenesc wrote: Are you putting your palms facing the torso? Imo it it the wrong way how to do it and our gym teacher made sure we know why. We climbed up/down of a wall for 1.5h
btw, i am 95kg! :D, but i can do like 3-3-3 or 4-3-2, havent tried :D
Uhhh palms facing you = chinups, palms away = pullups. Chinups use significantly more biceps, pullups more back.
If you're talking from a completely practical standpoint, of course chinups are useless- you don't climb up things with your palms facing towards you... that's not why you do chinups though.
Ok thanks, new info for me. I cant do pullups/chinups right now, but when i can i will do pullups, just more usefull yeah
On June 12 2011 20:53 Advocado wrote: I weight about 82 kgs which amounts to 180 lbs. A BMR calculator makes my daily intake at 1818 calories. Is this correct? Somebody advised me to eat about 3k when doing leangains.
Seems awful low (despite that fact that I'm adding 500 calories on lifting days).
Also my SS is dead in the water
I am going to quote myself because I feel confused about the calorie demands for a male @ 23 at 180 cm. BMR calculator made it out to be 1800, while I think it was Catch or some other person saying that 3000 on leangains was a good idea if your a high fat percentage. Anyone mind clarifying?
Also my squat is stuck at 70, deadlift at 100 (due to grip), couldnt bench 50kg yesterday and press still at 32.5kg. I don't understand why my shit ain't moving along at all.
On June 06 2011 02:37 Advocado wrote: I'm looking to cut fat through the leangains guide. I'm about 180 pounds and according to internet factz I need a 18 calorie per pound so that's around 3240. Cutting 500 calorie to 3240 within fasting is a good goal or is it too much ? I'm not looking to shed muscles and would like some smaller progress.
it was actually you yourself that came to that conclusion.. BMR is dependant on your activity level aswell, id say average maintenance for you would be around 2500..
ive written the macro breakdown here atleast a couple of times.. if you would just take the time to read the actualy guide on the leangains site you wouldnt have to be this confused.. http://www.leangains.com/2010/04/leangains-guide.html
if you wanna understand the concept its better to go through all the articles there to educate yourself about the diet
and dont be worried about losing muscle, on some days i cut 1200 kcal from my BMR value and im still making gains on some of my lifts and on the others im maintaining
BMR is your metabolism at complete rest. It has no practical value. If you want to find a good calory intake you need to monitor weight. I like to weigh myself every day in the morning after toilet. (Or I used to back in the day. Its not needed any more since i already know how much calories i need). Put it in an excel sheet and have it make a function/curve of the input. Makes you see where you are going pretty well even with the big fluctuations in weight from day to day.
On June 12 2011 21:44 LemOn wrote: To those like Catch arguing to death eating frequently and regularly is not necessary,
You are ignoring the psychological effects. Carb based snack when in bad mood and protein based snack when in need of energy will help you maintain steady neurotransmitter levels throughout the day. Plus any serious eating disorder therapy includes regular meals, no longer than 3-4 hours in between, and dieters are very prone to eating disorders.
Also, dismissing a theory completely and sourcing answers.com or wikipedia or leangains is laughable. First of all, try to point out to actual empirical research like this: http://www.ajcn.org/content/81/1/16.full
And secondly, if you have a theory, you will most likely find someone who agree with you and completely denying something and saying you disregard someone just because he has done different research without providing counter arguments from actual legitimate sources like Catch has done in the other thread just puts wide smile on my face.
This thread moves so fast...
Anyways LemOn, I didn't really try and argue that eating frequently/regularly isn't necessary, I was arguing the idea that eating every 2-3 hours is somehow better for you from a metabolic standpoint, which is false.
For example, I was on intermittent fasting for 3 months (leangains style). I would eat around 1, go to the gym around 2, and eat until 9 in which point I would stop. The only difficulty I had was maybe the first couple of days and the only time I sufered from a psychological standpoint was when I was just getting ready to eat... ~20 minutes beforehand I would think about it, but I didn't really obsess over it. This also had to do with my schedule though... That was when my break in classes were, and obviously eating>school work . But in all seriousness, I get what you are saying. There is a need for some sort of regular pattern in your eating. The guy from leangains even talks about this in some of his articles. Also, we aren't talking about people with eating disorders, so I really have no care about eating disorder therapy in relation to dieting.
Again, I was only talking about the idea that eating every 2-3 hours is somehow better from a metabolic standpoint than eating say every 6 hours.
Furthermore, on a personal level, I know that if I couldn't follow leangain's intermittent fasting system, there was no way in hell I could diet down to sub 10% BF in the future. That is just one more step to help me get to where I want to be. Baby steps man.
Secondly, I thought that protein didn't really help in energy levels? Mostly it is fats and carbs. But feel free to prove me wrong, since I am not really sure on the matter :D. However, carbs leave you feeling with a sense of hunger while fats and proteins are more likely to led to satiety. Rosa provides explanations for this on page 354.
And this might be the problem that many people face while dieting that seems to fuel their "eat every 2-3 hour" mentality. When most (normal) people diet and follow the fad advice that is given, it tends to be carb-based food (or so it seems to me), thus wanting to eat every 2-3 hours because of feeling this hunger due to the carbs they eat. As Rosa said, this can often lead to a vicious cycle. But this is just an personal observation :D
Which are you more likely to read? Bear in mind that it links to the leangains site. Those four sources are from a single paragraph in his article about alcohol, fat loss, and muscle. And you say that it isn't empirical? Please, he cites every single study that he uses. You can easily check this out yourself, just click on the damn link.
I quoted wikipedia and answers.com in ONE post to explain the anatomy of the abdominals. Why in the hell would you need empirical evidence to see the proof of their anatomy?
But while I don't know what theory you are talking about, next time instead of just posting a comprehensive link that includes the empirical studies and an explanation from someone who knows far more than I do, I'll just go and cite the 25+ studies individually, because that makes them more likely to be read and somehow more empirically legitimate, right?
This took way too long to reply to, I better get a reply mr. LemOn. Finally, I am glad I brought a smile to your face. Hopefully you still have one:D
On June 12 2011 20:53 Advocado wrote: I weight about 82 kgs which amounts to 180 lbs. A BMR calculator makes my daily intake at 1818 calories. Is this correct? Somebody advised me to eat about 3k when doing leangains.
Seems awful low (despite that fact that I'm adding 500 calories on lifting days).
Also my SS is dead in the water
I am going to quote myself because I feel confused about the calorie demands for a male @ 23 at 180 cm. BMR calculator made it out to be 1800, while I think it was Catch or some other person saying that 3000 on leangains was a good idea if your a high fat percentage. Anyone mind clarifying?
Also my squat is stuck at 70, deadlift at 100 (due to grip), couldnt bench 50kg yesterday and press still at 32.5kg. I don't understand why my shit ain't moving along at all.
You can multiply your BMR based on your activity level to get a good estimate. 1.2 when doing almost no training 1.375 for light training, 1-3 days a week 1.55 for average, 3-5 days a week 1.75 for heavy training, 6-7 days a week
So if you do for example SS which is 3 days a week you end up with ~2800 if you want to stay at maintance.
Ugh went and played some real soccer with some buddies of mine, THEN went to a family BBQ the next day and played football for hours on end.....so sore i literally have to use my arms to stand up out of a chair.....thanks tl? = /
EPT
