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sJarl
Iceland1699 Posts
On August 15 2011 21:26 Advocado wrote: Used a random site on the interwebz based on my height/weight/age and gender. Which is very reliable don't you think?  Use the time you have now to find out what calorie range suits you best. Bulk up and try to minimize fat gain until spring and then focus on getting that sixpack. Or better yet, bail on the bet and continue bulking. You'll prolly need that more. | ||
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Mementoss
Canada2595 Posts
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glurio
Germany597 Posts
I used these Formulas, worked very well. Just don't overestimate your activity factor. I wouldn't eat more calories on workout days. Just eat the same every day, 3500 kcal less than you spend per week. (Which equals to about a pound of fat per week) I'd suggest use the Formulas above, add activity factor, substract 20%, thats what you should eat on a diet. Every day. Might be less than 3500 kcals a week, but that doesn't matter it's better to lose weight a little slower and maintain more mass. Don't starve yourself. | ||
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Tulius
Brazil52 Posts
On August 15 2011 22:32 glurio wrote: http://forum.bodybuilding.com/showthread.php?t=121703981 I used these Formulas, worked very well. Just don't overestimate your activity factor. I wouldn't eat more calories on workout days. Just eat the same every day, 3500 kcal less than you spend per week. (Which equals to about a pound of fat per week) I'd suggest use the Formulas above, add activity factor, substract 20%, thats what you should eat on a diet. Every day. Might be less than 3500 kcals a week, but that doesn't matter it's better to lose weight a little slower and maintain more mass. Don't starve yourself. why not eat more on workout days? if you spend more calories seems natural to eat some more on those, doesn't it? Martin Berkhan from leangains.com advocates that the optimal way to lose fat while preserving muscle is to have a calorie surplus on workout days and a calorie deficit on rest days, cycling calories and macronutrients (basically eating lots of carbs on workout days and mostly fats on rest days). That said, it's not that easy to put into practice. I'm trying to follow the leangains protocol since january, doing IF every day, lost 6kg of fat during the first 4 months, while preserving 95% of lean mass - even tho I wanted to add lean mass in that period, guess I was in a calorie deficit every day. Next 2 months I increased my calorie intake overall, and gained 4 kg, most of which was fat, tho. Now I'm trying to adjust that calorie intake cycling to see if I can really experience some body recomposition - even though I'm quite skinny - 69kg and 1,82 m, 12% BF, my goal is to get a 6pack for this summer (november @ the southern hemisphere). | ||
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glurio
Germany597 Posts
It will probably work, but it's a lot of work, i'm following more of an oldschool bulk/cut approach. And i would advise beginners to do the same, which is pretty much what SS and GOMAD does. Leangains, i see more as a program for people who are already pretty big and lean, and wanna stay lean while gaining some more muscle. | ||
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Zafrumi
Switzerland1272 Posts
of course if you workout more often you have to adjust that plan accordingly! | ||
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glurio
Germany597 Posts
I'm not trying to argue against leangains. What it wants to do it does really well, and i'm sure you can have just as much success as with other programs. I just think for a beginner, there are easier ways to gain muscle and lose fat, than doing leangains. | ||
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eshlow
United States5210 Posts
On August 15 2011 12:43 asdlkj wrote: Eshlow you might want to add something about Niacin to the OP. http://en.wikipedia.org/wiki/Niacin http://www.mayoclinic.com/health/niacin/CL00036 http://www.livestrong.com/article/39072-niacin-benefits-side-effects/ http://www.howtodothings.com/health-fitness/benefit-from-niacin Are there any specific ergogenic effects? I'd rather see some studies than random sites. Not that I don't believe the supposed benefits it offers from the sites, but I'd like to see how much over placebos and such. I'm wary on adding B vitamins just because they're water soluable and you tend to get a lot of them through normal diet so supplementation doesn't mean too much. However, I am not averse from adding it if there is a bit of evidence. For example, B12 is a potent vitamin involved with metabolism with every cell in the body which includes modifying DNA, lipid, etc. actions. But we don't supplement it just like that because of the benefits from taking it. | ||
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AoN.DimSum
United States2983 Posts
On August 15 2011 22:08 Mementoss wrote: Is it important to do a thumbless grip for squats? I read that it was the proper way to do it and tried it today and it felt weird. Should I work on learning this or does it not really matter? tbh I dont think it matter that much as long as your upper back is tight. I like to wrap my hands around since I can keep my back tighter when I squeeze on the bar. | ||
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Ludrik
Australia523 Posts
On August 15 2011 23:59 AoN.DimSum wrote: tbh I dont think it matter that much as long as your upper back is tight. I like to wrap my hands around since I can keep my back tighter when I squeeze on the bar. I lose all upperback tightness about halfway down the squat when using a thumbed grip. I don't have these issues with a thumbless grip. Top powerlifters seem to use a thumbed grip though so shouldn't be too much of an issue as long as you're used to it. Just do whatever you're more comfortable with and either way make sure your back is the primary support. | ||
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emperorchampion
Canada9496 Posts
On August 15 2011 23:59 AoN.DimSum wrote: tbh I dont think it matter that much as long as your upper back is tight. I like to wrap my hands around since I can keep my back tighter when I squeeze on the bar. I think it only matters at heavy weights, because otherwise the force will be directed into your hands/arms instead of just your back and you will get mucho soreness in your wrists and elbows. So if you ever plan on Squating heavy weights it's probably best to learn the correct method now. If it feels weird it's probably because you don't have the correct bar position on your back, but once you get it right it just feels good and really easy to keep there. | ||
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AoN.DimSum
United States2983 Posts
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emperorchampion
Canada9496 Posts
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Ludrik
Australia523 Posts
On January 10 2011 13:00 Ludrik wrote: Steve Age: 20 || Height: 5'11" || Weight: 72-75kg Starting Date: 10/01/11 || Goal Date: 01//03/11 Weight goals -- 80 kg. I've already got a fairly low bodyfat % (maybe 15-20%). So just need to gain some muscle. Nutrition goals -- Eat more protein. Eat less carbs. Not eat all the junk food my gf has when i go visit her. Misc goals -- Get back to running 10km comfortably. Okay so I didn't put down any weightlifting goals in that post but anyway. Goals from 28th April: Squat - 3x5x100kg Deadlift - 1x5x120kg Both of these were reached last week. On what was basically a heavily modified/mutated SS. Towards the end most non deadlift back work was from chinups. Here's some graphs for anyone interested: Daily ![[image loading]](http://i.imgur.com/CZNZJ.png) Weekly Max ![[image loading]](http://i.imgur.com/mnPiq.png) So over 16 weeks I went from about a 60kg squat to 102.5kg and a 60kg deadlift to a 120kg deadlift. Overhead press went from 20 to 35kg. My bodyweight went from 72kg to 78kg. It should be noted that I would have made significantly better progress if I didn't randomly miss workouts all over the place and if I was more consistent with my eating. However that's hindsight for you. Current goals: Back Squat: 3x5x120kg (1.5x bodyweight) Deadlift: 1x3x160kg (2x bodyweight) Overhead press: 3x5x40kg Bench Press: 3x5x60kg Power Clean: 70kg Bodyweight: 85kg I'm going to switch up my workout plan now to something along these lines plus accessory lifts as weaknesses become identified. Monday: Back Squat Overhead/Bench Press (Alternating) Powerclean Wednesday: Front Squat Overhead/Bench Press (Alternating) Deadlift Friday: Back Squat Overhead/Bench Press (Alternating) Powerclean I'm unsure about whether wednesday is the best day to put the deadlift. Part of me thinks I should put it on monday so that I've got until friday to recover before I back squat again. Any thoughts? I only plan on following this until the end of september. The focus is to work on powerclean technique while slowly pushing up squat and deadlift numbers. Afterwords I'll decide whether I want to focus on oly lifts or whatever. | ||
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Sneakyz
Sweden2361 Posts
Sneakyz Age: 21 || Height: 5'8"/172cm || Weight: 200lbs/90kg Starting Date: 12/21/10 or something || Goal Date: 12/31/2011 Training goals -- 200kg Deadlift, 110kg Bench Press, 80kg OHP, 120kg Squat(knee fucked), proper Power Clean technique and 4x8 pull-ups with good form. Nutrition goals -- Eat at a slight calorie deficit and as Paleo as possible. Misc goals -- Hopefully lose some weight, but won't worry too much about it until after 2012 starts. | ||
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Catch
United States616 Posts
Rack Pulls 225 lbs x 5-5-5 Bent Rows 135 x 10-10-10 Incline DB Press 70 lbs x 1 (bad flip)-3-2 Incline DB flies 40 lbs x 10-10-10 Seated Calves 120 x 15-13-13 Suspended Leg Raise BW x 10-10-10 --- AND I'm back. Good session, lost some strength. That's alright. I'll get it back. Going somewhat light on rack pulls so I can let my wrist fully heal. | ||
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Froadac
United States6733 Posts
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eshlow
United States5210 Posts
On August 15 2011 16:04 Froadac wrote: I suppose I could write a testimonial. Stupid thing is now that I'm doing what the PT people are suggesting I actually feel quite a lot weaker. A lot of the stuff I'm doing is to strengthen back/core (planks, half of torso off exercise ball, and flapping arms, stuff like that) Even though it's tough and makes me "burn" IT doesn't seem to be doing much :/ Hopefully when its done I can continue with SS. Yeah.... Ask them if you can have harder exercise. | ||
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Malinor
Germany4735 Posts
10 minutes of packing, running to the gym and changing, 10 min of warm-up, 3 sets of Chin-Ups (10minutes), a 5min HIIT workout Tabata-style (10 sets of DB Thrusters with minimal rest in between until exhaustion), 5 minutes of showering, done. Just got home and ate the rest of my self-made potato salad (little mayonnaise, tons off eggs, vegetables and fruits). It doesn't get much better than this. | ||
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Tulius
Brazil52 Posts
I'm eating 90% paleo for about a month, last night had pizza (stupid things we do for girls o.o) and woke up feeling weird. | ||
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