|
On August 20 2011 20:02 BraveSC2 wrote:
I was looking to begin weight training with Starting Strength, and I have a question about the diet involved.
I suppose I'd be classified as Obese, weighing in at about 280 lbs (127 kg), and 5' 9" (175 cm). In the book, Rippetoe only talks briefly about the diet involved for the first few months of Starting Strength, and he doesn't really make a distinction between the diet of a skinny guy trying to gain weight, and someone like me, who already has plenty of body fat and doesn't need any more. I'm wondering about what I might want to do differently in comparison to the dietary changes a skinny guy would make. Would I just consume less calories overall, but still focus on getting a lot of protein? How about that gallon of milk a day thing? Should I make any changes at all from his general recommendations?
Eat slowly, and eat 'til you're a little less than full.
Ignore the gallon of milk, although you can still drink milk if you wish.
There's a couple folks in this thread who have approached it from this angle. Malinor I believe is one of them, check out his numbers on SS (they're int he OP) and I think he can give you a good perspective as well
|
On August 20 2011 21:00 RosaParksStoleMySeat wrote:@eshlow
How many grams of fiber a day do you recommend aiming for? I typically get in 35-50 grams from veggies, but I don't know if this is enough.
Fiber is overblown. Read the section in this on fiber:
http://www.nutritionjrnl.com/article/PIIS0899900710002893/fulltext
As much fiber "as you need" is basically if your stool is coming out with good consistency -- soft and easy. No diarrhea, no constipation.
|
Reminds me of the wonderful dump I had yesterday. Smooth as silk, touchdown and no-wipe.
feelsgoodman.jpg
|
|
|
To offer a quick update from the skinny-but-fast category, this time tomorrow I'll be an hour (and hopefully around 15 km) into the marathon. I am super excited and slightly concerned that I'm going to break down and cry like a little girl when I cross the finish line.
Wish me luck, TL!
On August 20 2011 14:44 LosingID8 wrote:
hey guys, i don't participate in this thread at all but i just wanted to share some good news.
i gained around 20 lbs of bad weight in college, and then while working for 1 year after i graduated i ate like crap and ate all this fast food junk, etc and gained another 10.
i've been currently going to the gym every day, running, lifting weights, and eating right and i've lost 10 lbs in about 3 weeks.
i'm going to grad school in a couple days so hopefully i can keep up the routine. i hope to lose the other 20 lbs or so and then also improve my cardio and overall strength. my mom wants me to come back for christmas as a "different person" haha
cheers!
Good job man! Good luck!
|
It's only been a few days but I've missed reading TLH&F so much ;_; I've moved away and I have no internet and no gym nearby so I'm extreamly bored >_> I'm thinking about finding some bodyweight routine (recommend me some?) or start doing couch to 5k. Fatloss is all about diet right? 
Got some pages to read!
|
Finally a reason to show off every day! 
First time doing Press since my shoulder injury, PT told me to do them. (Already like the guy.)
3x5 with 50kg pretty easy.
|
Name/: Derek
Age: 27 || Height: 6'0'' || Weight: 178lbs
Starting Date: 08/16/11 || Goal Date: 11/16/11(at least hope to fully adopt an overall healthier lifestyle by then)
Weight goals -- I have a lot of reading to do before giving a solid answer. More muscle and less fat... so 190?
Training goals -- I am in the worst shape of my life and have gradually been making significant changes for my long term mental and physical health. My main goal out of this is to feel healthier by adopting a healthier lifestyle. Overall, I want to feel stronger, be more flexible, and look better. At least up to the point that I can be happy with how I physically look and feel.
Though cardio is discouraged in this thread, I enjoy doing it and how I feel after, so I will continue doing that.
In terms of weight lifting, all I have at the moment are 8-lb weights which I originally was going to use for the many reps I expected to be doing (and then gradually work my way up to heavier weights). I'll have to look more into the less reps SS style and then decide where to go from there. I also have no idea the proper form for all the different exercises, so will need to read and practice that. Once I feel more confident about what to do and how to do it correctly (good form), either hit the gym regularly or buy a weight set.
Nutrition goals -- Part of my decline in health lately has been my refusal to cook lately. A lot of frozen foods, take outs, and crap. Although I haven't gained almost any weight from it, I know I need to change. I have been a vegetarian for about 11 years now, so will need to look up guides for vegetarians wanting to gain muscle mass (and will not be able to work in that highly recommended Paleo diet since it discourages vegetarianism). Getting in the habit of cooking regularly will be a huge step in the right direction.
Misc goals -- I've also occasionally had bad sleeping habits which result in me feeling miserable the following morning and either missing work ($$$), missing classes, or just generally not being even close to my best. I want to make a habit out of reading at night instead of being in front of my laptop or smart phone.
|
Saturday morning workout!!!
3x5 104kg squat
Plank for 65secs
3x3 power clean 62kg
2x3 PC & Jerk 62kg
. Off to drink my chocomilk nerdmigos!
|
@escplan9; gj dude. I think you've got a lot of what is overlooked In many newcomers to this thread, which is the "overall" healthy lifestyle. Healthy diet and activity - its not all about doing SS and building muscle... unless that what your goals are. Cardio isn't discouraged at all - we just like people to have an appropriate plan for why they're trying to do.
Had a terrible workout this morning. Failed my deadlift @290 for the second trims in a row, and I really wanted to make 3plates. Maybe try some RDL's and good mornings, or maybe just work on my squat more, since its 100 lbs behind my dl.
Also having a hell of a time with my left shoulder... its very beaten up. I'm getting off balance in my pressing movements and today, I let a power clean get in front of me, and wrenched it up trying to catch. Have to be more careful about how hard I pull my warmup weights... andi think i'm going to switch my presses to DB for a little while and hope I recover more.
|
u gotta skate8152 Posts
|
deadlifted with chalk for the first time today...
feel silly not getting it earlier, especially considering it costs like nothing.
|
They mention bench throw power. I imagined this was about throwing benches but a search provided me with the much less awesome meaning.
|
Hit 2 190kg deadlifts yesterday- holy shit chalk makes a fucking difference. I've been lifting for a while now.
In all honesty, my plateau (3 months I was making insignificant progress, a few kilos here and there but nothing substantial) was my grip strength. I've been doing CoC for a while now and my forearm strength and grip has just exploded and it's really helping with all my lifts. I've added like 10-20% of weight to all my compound lifts. Really really happy with that. Additionally it's helping so much with my MMA- especially my blocking of strikes.
I massively recommend chalk and CoC (I'm on 1.5 of about 4/5 reps- lvl 2 is too fucking hard ) to anyone that's looking to increase the weight particularly for deadlifts.
|
On August 20 2011 22:59 sJarl wrote:
Reminds me of the wonderful dump I had yesterday. Smooth as silk, touchdown and no-wipe.
feelsgoodman.jpg
o man i missed this the first time lol. Great job sjarl!
@shasta throwing benches? lol
btw what do you guys think of pulls/deadlifts on an elevated platform?
|
I think you don't need either
|
On August 21 2011 06:46 AoN.DimSum wrote:Show nested quote +On August 20 2011 22:59 sJarl wrote:
Reminds me of the wonderful dump I had yesterday. Smooth as silk, touchdown and no-wipe.
feelsgoodman.jpg o man i missed this the first time lol. Great job sjarl! @shasta throwing benches? lol btw what do you guys think of pulls/deadlifts on an elevated platform?
hahaha thanks a pr of sorts
Deads from platform are fine if you lack speed of the floor. That can also be fixed with "speed"-pulls from the floor where you do several (3-8) sets of triples with a weight about 50-60% of your max.
They are pretty much what make you a better deadlifter in the Coan-Philippi routine.
|
|
|
Waaah, press is so bad.
In other news biked 20+ miles yesterday. And then got a flat tt
|
Hello TL:H&F.
Some of you may remember my knee problem from a few months ago. The doctor did say it was likely an MCL sprain or tear of some kind (there's a language barrier for me here, so it's hard to get always accurate terminology).
Anyway, I've been feeling a lot better after resting it for about... 5 weeks now, I can walk fine but hills will cause me pain the next day. I'm still resting it and won't try to really push it for another... month, at least.
Anyway, I am dying without bike riding... I googled bike riding with an MCL sprain and this link came up: http://www.sportsdoc.umn.edu/Patients_Folder/Askdoc/askdoc2que13.htm
It says that using an exercise bike actually helps the MCL to heal: "It has been demonstrated that early, repetitive cycling motion helps the MCL to heal."
Is this accurate? Can I start using the exercise bike at the gym? Should I expect some discomfort/pain, and that's fine?
|
|
|
|
|
|
EPT
