On July 15 2011 02:53 Dromar wrote: Hey guys, I have a couple quick questions about nutrition.
So I've started tracking my eating habits at fitday, and I remember seeing some percentage allocations thrown around on this thread regarding intake of carbohydrates/protein/fat. I think it was 50/35/15, but I'm not sure about the numbers and not sure of the order either. I tried to find mention of it but can't. So what were you guys talking about?
Second, in the activities tab of fitday, it claims that I'm burning 3400+ calories per day after exercise, 3000 of which come from my "seated, some movement" lifestyle. This is considerably higher than I expected. I'm 25yrs old, 225lb and 5'3''. I just find it hard to believe that, before I started eating more healthily, I was consuming over 3000 calories a day to maintain that weight. Do those numbers make any sense to you guys?
Finally, for the past couple months, I've been eating 1500 or 1600 calories a day, which I'm now worried may be too low or something. I did this because for all this time I thought my calories burned per day was somewhere around 2300. Should I be eating more? I'm not hungry, though I am focusing on eating lower calorie/healthier foods. My current menu looks something like this:
Spinach Carrot Banana Apple Potato (occasionally) Yogurt Sandwich (turkey, cheese, white bread) Cereal (occasionally) Soup (tomato or vegetable beef) Chicken, Pork, or Steak (lean, usually chicken because I'm poor, and I make sure to eat one of these every day for protein)
Not all of this every day, but some combination for meals and snacks when I'm hungry. I drink exclusively water except when I drink alcohol at parties. Is there anything I'm missing here?
edit: I don't know if this is relevant to the previous questions, but my exercise routine is some weightlifting with dumbbells and general calisthenics, more recently I've alternated days between that and walking 2 to 3 miles. I'm just walking because my knee still isn't 100%.
Thanks for your help.
Dump the cereal.
Make sure you're eating about a fist size chunk of meat, fish, bird, or eggs, with every meal. Then fill the rest with fruits, vegetaibles, nuts, good fats, etc. until you're satisfied (read satisfied.... not FULL... two different things).
And that's all you need to do for nutrition.... although if you're aiming to lose weight its much better to go lower carb. But you don't need to do that for now as this should be ok.
Obviously add as much physical activity as you can without causing pain for now. Hopefully, once the knee heals up get back into some weights.
I figure it's about time to let TL know how starting strength is going for me. I started 6 weeks ago squatting an empty bar. Now I've hit 135, using the big plates. Rocking 165 for deadlifts, and 110 on the bench.
@Catch, if they put their water bottle there and you want to OHP 90 motherfucking kilo's, then you tell them to shove that fucking water bottle up their assfucking ass and take the bench already. But politely. I am super hyped to go out tonight by the way, it's quatorze juillet here, which was the day (1790) the french 'invented' a mechical grasshopper who told fart jokes. True story. If I get great succes I will write a battle report, np. My game mode is pretty on.
New shoes tomorrow. Also, FFgenerations, if you don't man up I'll overtake you. Man up, bro.
Front Squat: 110kg 3-3-3; 80kg x 8 Bench: 90kg 5-5-5; 100kg x 1 Assisted Chins: 6-4-5-4@105 Good Mornings: 60kg 8-8-8
Cramp in my left hamstring fucked up my 2nd set of chins, somehow a weak point in my body since forever. Increased Front Squat by 10kg again and 110 was pretty hard, so 115kg next week. Maybe I need straps for these with my little grumpy fingers and bad flexibility. But gonna try the hard way first.
@Jupiter: I call 345 today. I always love to hear about your Smolow stuff.
Ok. today was shitty as fuck. Hit 320 ez as fuck. So i go to try 330. Miss like 3 times. Go to do it the 4th time. Getting under the bar, some asshole asks if im using the fucking squat rack WHILE I AM UNDER THE FUCKING BAR. Keeps looking at me and I lsoe focus and dont hit the rep. At this point I am pissed off beyond belief from theis asshole and missing the weight. I take the 45s off the bar and drop them about 5 inches. Then this dumb hooker employee comes and yells at me to not drop weights becaues its loud. The floor is a raised floor made out of plywood with carpet on top. if i drop a 2.5 pound weight it will be loud. I tell her this and she get all upset and gets a manager. He comes over to me while i am loading the weight up again and tells me i need to leave, and if it ever happens again my membership will be canceled. FUCK today. now i get to go to work until 5 fucking AM because of Fucking Harry Potter. rage post over. vids tomorrow when I am not so pissed off
Tonight was aweful for me as well. First I wanted to get changed after work because I sweat too much, chickening out, then had a sandwich, chickening out, then went on TL, SUPER CHICKEN OUT, then had a beer to drink, and THEN wanted to go on the dance floor. The cutie, the blonde angel who had been dancing alone since my sandwich got snatched away by another guy as soon as I entered the dance floor, which was when the slow song started. Fuck the dancing stopping at 1 AM but mostly, no wait, ENTIRELY, fuck my pussy shit. Tomorrow I bring spare clothes to work, no beer, no fucking sandwich, straight to the goddamn dance floor. My hands will be shaking (really dislike dancing), but I'll tell myself to man up. It has nothing today with going out in a country where I know nobody nor the language, and everything with having to man up.
But tomorrow I will rape the gym. Rape.
Won't swear as much after these two posts, sorry for being such an emo douche tonight. Whenever I am sad, I will stop being sad and be awesome instead. Tomorrow I shall be fucking awesome. Good night everyone, sorry for blog post.
On July 15 2011 08:34 eshlow wrote: You should probably find a different gym if you can Jup :\
I am going to be buy all my own stuff in the next couple weeks. So i wont have to be dealing with these people anymore. I wish that there was a hole in the wall gym around here were people know what they are doing
On July 15 2011 08:04 xJupiter9x wrote: Ok. today was shitty as fuck. Hit 320 ez as fuck. So i go to try 330. Miss like 3 times. Go to do it the 4th time. Getting under the bar, some asshole asks if im using the fucking squat rack WHILE I AM UNDER THE FUCKING BAR. Keeps looking at me and I lsoe focus and dont hit the rep. At this point I am pissed off beyond belief from theis asshole and missing the weight. I take the 45s off the bar and drop them about 5 inches. Then this dumb hooker employee comes and yells at me to not drop weights becaues its loud. The floor is a raised floor made out of plywood with carpet on top. if i drop a 2.5 pound weight it will be loud. I tell her this and she get all upset and gets a manager. He comes over to me while i am loading the weight up again and tells me i need to leave, and if it ever happens again my membership will be canceled. FUCK today. now i get to go to work until 5 fucking AM because of Fucking Harry Potter. rage post over. vids tomorrow when I am not so pissed off
shit, i would've raged so hard if this happened to me. rest a couple of days and perhaps go for the squat max again and then leave the plates on the bar and never come back.
Pressing today...
Foam rolling and broomstick stretches for warmup
Bench Press: <warmup> 60kg x 5 70kg x 5 80kg x 2 90kg x 3 - I believe this is a PR for triples.
Military Press 20kg x 15 40kg x 8 50kg x 1 60kg x 1 70kg x 0 - 65kg x 1 - A PR but wanted to get 70.
On July 15 2011 08:04 xJupiter9x wrote: Ok. today was shitty as fuck. Hit 320 ez as fuck. So i go to try 330. Miss like 3 times. Go to do it the 4th time. Getting under the bar, some asshole asks if im using the fucking squat rack WHILE I AM UNDER THE FUCKING BAR. Keeps looking at me and I lsoe focus and dont hit the rep. At this point I am pissed off beyond belief from theis asshole and missing the weight. I take the 45s off the bar and drop them about 5 inches. Then this dumb hooker employee comes and yells at me to not drop weights becaues its loud. The floor is a raised floor made out of plywood with carpet on top. if i drop a 2.5 pound weight it will be loud. I tell her this and she get all upset and gets a manager. He comes over to me while i am loading the weight up again and tells me i need to leave, and if it ever happens again my membership will be canceled. FUCK today. now i get to go to work until 5 fucking AM because of Fucking Harry Potter. rage post over. vids tomorrow when I am not so pissed off
Very sorry to hear that. But look on the bright side, as soon as you have bought all your stuff and don't need the gym anymore, just go there and drop those plates all over that stupid loud floor and piss them off beyond believe until they beg you to leave. I would add some screaming while squatting 135, or while benching with 3inches ROM and dumping the bar onto the floor 'because it was just too heavy'. Maybe pour a litre of water over your face to 'refresh yourself' and make everything wet. Just sayin'.
On July 15 2011 08:04 xJupiter9x wrote: Ok. today was shitty as fuck. Hit 320 ez as fuck. So i go to try 330. Miss like 3 times. Go to do it the 4th time. Getting under the bar, some asshole asks if im using the fucking squat rack WHILE I AM UNDER THE FUCKING BAR. Keeps looking at me and I lsoe focus and dont hit the rep. At this point I am pissed off beyond belief from theis asshole and missing the weight. I take the 45s off the bar and drop them about 5 inches. Then this dumb hooker employee comes and yells at me to not drop weights becaues its loud. The floor is a raised floor made out of plywood with carpet on top. if i drop a 2.5 pound weight it will be loud. I tell her this and she get all upset and gets a manager. He comes over to me while i am loading the weight up again and tells me i need to leave, and if it ever happens again my membership will be canceled. FUCK today. now i get to go to work until 5 fucking AM because of Fucking Harry Potter. rage post over. vids tomorrow when I am not so pissed off
Very sorry to hear that. But look on the bright side, as soon as you have bought all your stuff and don't need the gym anymore, just go there and drop those plates all over that stupid loud floor and piss them off beyond believe until they beg you to leave. I would add some screaming while squatting 135, or while benching with 3inches ROM and dumping the bar onto the floor 'because it was just too heavy'. Maybe pour a litre of water over your face to 'refresh yourself' and make everything wet. Just sayin'.
On July 15 2011 08:04 xJupiter9x wrote: Ok. today was shitty as fuck. Hit 320 ez as fuck. So i go to try 330. Miss like 3 times. Go to do it the 4th time. Getting under the bar, some asshole asks if im using the fucking squat rack WHILE I AM UNDER THE FUCKING BAR. Keeps looking at me and I lsoe focus and dont hit the rep. At this point I am pissed off beyond belief from theis asshole and missing the weight. I take the 45s off the bar and drop them about 5 inches. Then this dumb hooker employee comes and yells at me to not drop weights becaues its loud. The floor is a raised floor made out of plywood with carpet on top. if i drop a 2.5 pound weight it will be loud. I tell her this and she get all upset and gets a manager. He comes over to me while i am loading the weight up again and tells me i need to leave, and if it ever happens again my membership will be canceled. FUCK today. now i get to go to work until 5 fucking AM because of Fucking Harry Potter. rage post over. vids tomorrow when I am not so pissed off
Very sorry to hear that. But look on the bright side, as soon as you have bought all your stuff and don't need the gym anymore, just go there and drop those plates all over that stupid loud floor and piss them off beyond believe until they beg you to leave. I would add some screaming while squatting 135, or while benching with 3inches ROM and dumping the bar onto the floor 'because it was just too heavy'. Maybe pour a litre of water over your face to 'refresh yourself' and make everything wet. Just sayin'.
HAHA thanks for the cheer ups guys. I guess it's not that bad. I did up my max by 20 pounds, But I know i could ahve done more. maybe I will try to remax on Sunday when i havent unloaded 12 pallets of stock the day before haha. Couple more checks and I can open up my own hole in the wall gym at my house lol
On July 15 2011 08:04 xJupiter9x wrote: Ok. today was shitty as fuck. Hit 320 ez as fuck. So i go to try 330. Miss like 3 times. Go to do it the 4th time. Getting under the bar, some asshole asks if im using the fucking squat rack WHILE I AM UNDER THE FUCKING BAR. Keeps looking at me and I lsoe focus and dont hit the rep. At this point I am pissed off beyond belief from theis asshole and missing the weight. I take the 45s off the bar and drop them about 5 inches. Then this dumb hooker employee comes and yells at me to not drop weights becaues its loud. The floor is a raised floor made out of plywood with carpet on top. if i drop a 2.5 pound weight it will be loud. I tell her this and she get all upset and gets a manager. He comes over to me while i am loading the weight up again and tells me i need to leave, and if it ever happens again my membership will be canceled. FUCK today. now i get to go to work until 5 fucking AM because of Fucking Harry Potter. rage post over. vids tomorrow when I am not so pissed off
LOL! I would have gotten out from under the bar, taken a 45, and bashed the guy's head in. That is so bad manner to ask if you're using the squat rack while you're setting up to.... squat.
I don't think I would have had the heart to just ignore the guy - that was clearly the best response you could have had. I would more likely have racked the bar, stared at him for a minute, and then flat out asked him if he was stupid, and what the hell else he thought I was doing in the squat rack with the bar on my back.
Personally I had a very.... eh day at the gym.
Half an hour before I was going in, I got a phone call and found out my Uncle has Prostate Cancer. He's already survived through Testicular Cancer, which has been in remission for four years now. He still hasn't recovered from the Chemo damage, so I don't know how they're going to handle it this time. My Grandfather (his father) died from something very similar when I was Eleven... So it brought out just about the worst kind of "angry" gym session you can get. The kind where you're actually so pissed, that you can't just focus it into the lift.
Hit my squat, added ten pounds and did an extra set of five ezpz when my work sets were done. It's hard to tell how low I'm going on squats without a mirror... Some reps, I hit the safety bars and realize that I'm ATG, while other reps I pop up the second I feel the stretch in my glutes. I don't have trouble with them either way, which is probably a key I have a lot of weight left to put on the bar - But I knew that, since I've done 70 pounds more than this before.
Did 2x5 bench @145 - I've actually not been stuck on 140 since ~January. Got a spotter for my last set and did 7 reps without even thinking about what I was doing. Might have gone 8 if I hadn't told the spotter I was trying to get 5, and he said something after 7. Good to know that my Bench problems are all in my head I suppose. Moved up on every other lift too - +10 pounds and 2 reps/set on my push press, +20 pounds on the calves, and +5 pounds per DB and +3 reps per set on my DB slight incline bench. I guess being angry helped me with the lifts, just by really disconnecting me... but usually when I go into the gym pissed at something, it helps me to focus it, and I come out feeling better. Today I just came out of there like I was lost, and I don't really feel one way or the other about it.
I have some type of lower back injury and I need help. The right side of my spine near my erectors feels pain when i back squat, front squat, or recover from a clean. When I snatch, jerk, or even do pulls, I don't feel anything. I don't think it's a hernia because I never deadlift and my low-back extension is excellent, but I also have some light abdominal pain. Again, I feel pretty much nothing when not doing some type of squatting motion (other than overhead squatting, which curiously feels alright). When I put the bar back in the rack when front or back squatting, the pain is the most pronounced. What could this be and how should I treat it? Ice provides some temporary relief, but NSAIDs do nothing.
On July 15 2011 14:03 Drowsy wrote: I have some type of lower back injury and I need help. The right side of my spine near my erectors feels pain when i back squat, front squat, or recover from a clean. When I snatch, jerk, or even do pulls, I don't feel anything. I don't think it's a hernia because I never deadlift and my low-back extension is excellent, but I also have some light abdominal pain. Again, I feel pretty much nothing when not doing some type of squatting motion (other than overhead squatting, which curiously feels alright). When I put the bar back in the rack when front or back squatting, the pain is the most pronounced. What could this be and how should I treat it? Ice provides some temporary relief, but NSAIDs do nothing.
EPT
Rocking 165 for deadlifts, and 110 on the bench.
