On September 08 2011 21:30 firehand101 wrote: Someone please motivate me, im so fricken lazy, have quit all of my sports and all i do is go on my laptop about 7 hours a day, in year 11 and fitness is craphole. HELP!
Decaf before deciding to fix his life with proper diet and lifting heavy weights (god this is embarassing) + Show Spoiler +
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decaf after eating a ton of meat, drinking a lot of milk, and lifting a fuckton of weights + Show Spoiler +
As you can see, you will go from a giant pussy into a muscular beast that has to defend himself from girls in their underwear attacking you that can do shit like this
On September 08 2011 02:12 decafchicken wrote: @Zafrumi if you're doing fs with 90 for reps you should be able to get 50kg snatch in no time with a bit of technique work
On September 07 2011 18:43 Energies wrote: And check out this freakish pass by Quade Cooper. This was the last tri-nations game a few weeks ago before we took the crown once again!
quade cooper is so fucking talented/athletic its unreal. probably my favorite rugby player at the moment.
On September 08 2011 10:30 eshlow wrote: I wrote that article, and I'm about to have a book come out in the next couple months on it.
I was actually wondering if you were still writing that book after reading the comments on your site from early last year I think.
What exactly will it be covering? Will it be solely on bodyweight progressions or are you also going into things like injury pre/rehab and diet?
I've always been interested in bodyweight exercises. I've never really gotten anywhere past the bare basics though (ie. pushups, pullups, dips). I find most of the progressions I've seen fairly daunting from both a flexibility and a strength standpoint.
Training, injuries, yes. Diet, no. There's tons of books I would recommend for diet (e.g. Robb Wolf's Paleo Solution) before I would even think about writing my own book on that.
On September 08 2011 15:28 Earll wrote: So sort of a simple \possibly stupid question. But exactly how does the amount I eat reflect in my results? I am 70~ kg, 1.80 cm tall and work out like 1 hour a day (1 day rest) a week. Following some sort of paelo diet. Am I right in saying that if i eat less than what I optimally should, my bodyfat (and weight I guess, depending on how much less than what I "should" eat i eat) will go down, but my muscle growth will also be slower, and if i eat too much i might go up in bodyfat\weight faster and have same muscle growth as when If i was eating the 'optimal amount'?
I started playing arond somewhat with a more fasting sort of diet as leangains recommends the last few days, but I think I am currently eating a bit less than I should. I go to bed at like 11~12, and wake up at like 7~8 , and then do not eat untill 12~13, where I have a small meal of like a fruit a vegetable and some yoghurt thing then, and then come home at say 4~5pm, and either work out straight away and eat my actual meal after (200g of some meatsort of thing, a fruit and some vegetables) or eat before the work out. As far as I understand I am supposed to eat after the work out, but sometimes I just feel really weak or whatever from not eating much all day so i feel its better to eat and get some energy to be able to work harder during the work out ?=p
Anyway after that one actual meal I am not really that hungry the rest of the night, so either I don't eat anything, or I just eat a banana or some shit, but nothing much. I have a feeling I should be eating more though, so should I eat 1 more 'full~ish' sized meal later at night regardless of how hungry I feel?
Working out 6 days a week? What exactly are you doing?
Good mass gaining routines like SS are only 3x a week.
You are pretty tall, and decently light you shouldn't be trying to lose any mass. Just gain it..
Basically, post what your workout(s) are and post what your diet is.
If you are doing lean gains you have to be eating A LOT at every meal to gain weight. It sounds like you are eating less than 2k kcals.
Yeah I am not trying to lose mass =p Trying to lose bodyfat though. I am following p90x (schedule can be found here = http://www.p90xworkoutschedule.com/ ). My diet I guess I kind of covered, but If i had to write exactly what I ate today\will likely eat today its something like:
wake up at 8, at like 12:30 I eat\ate 1 banana 1 cucumber 1 apple and 1 yoghurt like thing (skyr, http://en.wikipedia.org/wiki/skyr , which apparnatly is 94 kcal ). Got home from work a while ago now, will probably work out before I eat, then I will likely eat something like 1 can of pineapple, 200gram of the healthier(healthy) kind of minced meat (which should total like 250 kcal?), Some pepper\cucumber maybe some carrot. And then I am somewhat torn if I should eat a similar meal later in the day, or just eat some fruits\veggies, or what.
I guess currently my main goal is to lose bodyfat and gain muscle, not necesarily gain mass, but i will probably want to\need to gain some mass at some point, but I dont think my goal will ever be to become "huge" or whatever =p ?
On September 08 2011 15:28 Earll wrote: So sort of a simple \possibly stupid question. But exactly how does the amount I eat reflect in my results? I am 70~ kg, 1.80 cm tall and work out like 1 hour a day (1 day rest) a week. Following some sort of paelo diet. Am I right in saying that if i eat less than what I optimally should, my bodyfat (and weight I guess, depending on how much less than what I "should" eat i eat) will go down, but my muscle growth will also be slower, and if i eat too much i might go up in bodyfat\weight faster and have same muscle growth as when If i was eating the 'optimal amount'?
I started playing arond somewhat with a more fasting sort of diet as leangains recommends the last few days, but I think I am currently eating a bit less than I should. I go to bed at like 11~12, and wake up at like 7~8 , and then do not eat untill 12~13, where I have a small meal of like a fruit a vegetable and some yoghurt thing then, and then come home at say 4~5pm, and either work out straight away and eat my actual meal after (200g of some meatsort of thing, a fruit and some vegetables) or eat before the work out. As far as I understand I am supposed to eat after the work out, but sometimes I just feel really weak or whatever from not eating much all day so i feel its better to eat and get some energy to be able to work harder during the work out ?=p
Anyway after that one actual meal I am not really that hungry the rest of the night, so either I don't eat anything, or I just eat a banana or some shit, but nothing much. I have a feeling I should be eating more though, so should I eat 1 more 'full~ish' sized meal later at night regardless of how hungry I feel?
Working out 6 days a week? What exactly are you doing?
Good mass gaining routines like SS are only 3x a week.
You are pretty tall, and decently light you shouldn't be trying to lose any mass. Just gain it..
Basically, post what your workout(s) are and post what your diet is.
If you are doing lean gains you have to be eating A LOT at every meal to gain weight. It sounds like you are eating less than 2k kcals.
Yeah I am not trying to lose mass =p Trying to lose bodyfat though. I am following p90x (schedule can be found here = http://www.p90xworkoutschedule.com/ ). My diet I guess I kind of covered, but If i had to write exactly what I ate today\will likely eat today its something like:
wake up at 8, at like 12:30 I eat\ate 1 banana 1 cucumber 1 apple and 1 yoghurt like thing (skyr, http://en.wikipedia.org/wiki/skyr , which apparnatly is 94 kcal ). Got home from work a while ago now, will probably work out before I eat, then I will likely eat something like 1 can of pineapple, 200gram of the healthier(healthy) kind of minced meat (which should total like 250 kcal?), Some pepper\cucumber maybe some carrot. And then I am somewhat torn if I should eat a similar meal later in the day, or just eat some fruits\veggies, or what.
I guess currently my main goal is to lose bodyfat and gain muscle, not necesarily gain mass, but i will probably want to\need to gain some mass at some point, but I dont think my goal will ever be to become "huge" or whatever =p ?
Something like SS is better than P90 for that goal of losing fat and/or gaining muscle. Mass = muscle when we talk about that.
Diet you need more protein. Fist size ball of meat, fish, birds, eggs, or good protein source at EVERY meal.
On September 08 2011 23:50 sJarl wrote: lolwat? last time I checked skyr was pricy as hell in norway. Also, standard serving of skyr is 500g
i like thug decaf more though
well its 16kroner a day, its pretty pricy i guess but not too bad =p the servings are 160gram or something I think
ouch o.O the 500g portions we have here (since it is originally icelandic lol) would cost you like 5 norwegian kr. Then if you go out of your way and buy it in like 5kg barrels you'd get it even cheaper.
might do a "recap" post in a few days since my 1 year anniversary with TL is coming up.
Huh, friend again dodged gym today, but it is only his loss...
Squats: 60kg 5x5 OHP 40kg 5x5 Deadlift: 100kg 5
ezz except those OHPs, dam i am weak on those. My squats are crap too. i need to work harder...a lot of girls around there in the hall running or doing other athletic stuff....gotto look good, but it is hard when there are powerlifters beside me squating 200kg ezz.
Last night i found out that GOMAD isnt for me, i drank 1L of milk and it didnt come out as i expected it to come, shit was loose i can say... Gladly everything was OK in the morning.
I fear i am not getting my protein in because i dont cook for myself in the evenings, should i buy some suppliments to get that in? It is 35euros for elementar combo here, which includes Hero80, creatine and some after workout shit(protein/carbs (50/50) i think)
On September 09 2011 00:48 inimenesc wrote: Huh, friend again dodged gym today, but it is only his loss...
Squats: 60kg 5x5 OHP 40kg 5x5 Deadlift: 100kg 5
ezz except those OHPs, dam i am weak on those. My squats are crap too. i need to work harder...a lot of girls around there in the hall running or doing other athletic stuff....gotto look good, but it is hard when there are powerlifters beside me squating 200kg ezz.
Last night i found out that GOMAD isnt for me, i drank 1L of milk and it didnt come out as i expected it to come, shit was loose i can say... Gladly everything was OK in the morning.
I fear i am not getting my protein in because i dont cook for myself in the evenings, should i buy some suppliments to get that in? It is 35euros for elementar combo here, which includes Hero80, creatine and some after workout shit(protein/carbs (50/50) i think)
If you have to buy protein, just get a whey isolate; that'll be the cheapest and have the least added sugar... and unless you're looking at a mass gainer, I don't think you'll want sugar. Shouldn't be hard to get through regular foods though... How much protein do you estimate you're getting?
Creatine is pretty cool to take though. Definitely noticed a slight increase in recovery/decrease in "tightness and soreness" the next day. If you think you might benefit from it, there's plenty of actual scientific research to back up the fact that it improves performance. Just drink plenty of water.
I know not too many people here like isolation exercises, but I'm curious to what you guys think about hammer curls. Right now I have 3 bicep exercises ontop of pull ups, and I'm curious if it's worthwhile to do. If so, should I replace them with one of my bicep lifts or add another lift. Right now I have:
Standing barbell curl EZ bar preacher curl Sitting alternating curls
And I do back the same day so I get some bicep action too.
On September 08 2011 15:28 Earll wrote: So sort of a simple \possibly stupid question. But exactly how does the amount I eat reflect in my results? I am 70~ kg, 1.80 cm tall and work out like 1 hour a day (1 day rest) a week. Following some sort of paelo diet. Am I right in saying that if i eat less than what I optimally should, my bodyfat (and weight I guess, depending on how much less than what I "should" eat i eat) will go down, but my muscle growth will also be slower, and if i eat too much i might go up in bodyfat\weight faster and have same muscle growth as when If i was eating the 'optimal amount'?
I started playing arond somewhat with a more fasting sort of diet as leangains recommends the last few days, but I think I am currently eating a bit less than I should. I go to bed at like 11~12, and wake up at like 7~8 , and then do not eat untill 12~13, where I have a small meal of like a fruit a vegetable and some yoghurt thing then, and then come home at say 4~5pm, and either work out straight away and eat my actual meal after (200g of some meatsort of thing, a fruit and some vegetables) or eat before the work out. As far as I understand I am supposed to eat after the work out, but sometimes I just feel really weak or whatever from not eating much all day so i feel its better to eat and get some energy to be able to work harder during the work out ?=p
Anyway after that one actual meal I am not really that hungry the rest of the night, so either I don't eat anything, or I just eat a banana or some shit, but nothing much. I have a feeling I should be eating more though, so should I eat 1 more 'full~ish' sized meal later at night regardless of how hungry I feel?
Working out 6 days a week? What exactly are you doing?
Good mass gaining routines like SS are only 3x a week.
You are pretty tall, and decently light you shouldn't be trying to lose any mass. Just gain it..
Basically, post what your workout(s) are and post what your diet is.
If you are doing lean gains you have to be eating A LOT at every meal to gain weight. It sounds like you are eating less than 2k kcals.
Yeah I am not trying to lose mass =p Trying to lose bodyfat though. I am following p90x (schedule can be found here = http://www.p90xworkoutschedule.com/ ). My diet I guess I kind of covered, but If i had to write exactly what I ate today\will likely eat today its something like:
wake up at 8, at like 12:30 I eat\ate 1 banana 1 cucumber 1 apple and 1 yoghurt like thing (skyr, http://en.wikipedia.org/wiki/skyr , which apparnatly is 94 kcal ). Got home from work a while ago now, will probably work out before I eat, then I will likely eat something like 1 can of pineapple, 200gram of the healthier(healthy) kind of minced meat (which should total like 250 kcal?), Some pepper\cucumber maybe some carrot. And then I am somewhat torn if I should eat a similar meal later in the day, or just eat some fruits\veggies, or what.
I guess currently my main goal is to lose bodyfat and gain muscle, not necesarily gain mass, but i will probably want to\need to gain some mass at some point, but I dont think my goal will ever be to become "huge" or whatever =p ?
Something like SS is better than P90 for that goal of losing fat and/or gaining muscle. Mass = muscle when we talk about that.
Diet you need more protein. Fist size ball of meat, fish, birds, eggs, or good protein source at EVERY meal.
well as of right now at least i wont be changing P90x to anything that requires more equipment and/or a gym membership. I'll probably just stick to it untill the 90 days are over and see what I want after that. I don't have the luxury of preparing any sort of hot food while at 'work' though, the skyr I am eating is pretty proteinrich though so i guess that will have to do. Does it matter much when I eat compared to work outs though? because right now I have my one midday meal at 12~, then I Get home from 'work' at like 3:30-4, Then I have the option of either working out right away when I am somewhat hungry/sort of weak, or eating first and then waiting a bit and working out later, when I might be able to do a better work out\be more energized?
its 2.2kg and 85euros...i dont have that kind of money
(cheapest way of getting protein.)
That combo is 32.50 euros and includes:
800g of Hera80g (protein powder) 300g of creatine 1000g of dextro which is actualy carb powder: grape sugar.
So i would have 1L drink i would mix those in and it should last for a month and a bit over.
So the combo is massgainers thing i think.
-e- also today started my extra course in history of religion and 2 courses discussing all problems and smaller religions. Teacher is funny and not tought on us, so love it
On September 08 2011 15:28 Earll wrote: So sort of a simple \possibly stupid question. But exactly how does the amount I eat reflect in my results? I am 70~ kg, 1.80 cm tall and work out like 1 hour a day (1 day rest) a week. Following some sort of paelo diet. Am I right in saying that if i eat less than what I optimally should, my bodyfat (and weight I guess, depending on how much less than what I "should" eat i eat) will go down, but my muscle growth will also be slower, and if i eat too much i might go up in bodyfat\weight faster and have same muscle growth as when If i was eating the 'optimal amount'?
I started playing arond somewhat with a more fasting sort of diet as leangains recommends the last few days, but I think I am currently eating a bit less than I should. I go to bed at like 11~12, and wake up at like 7~8 , and then do not eat untill 12~13, where I have a small meal of like a fruit a vegetable and some yoghurt thing then, and then come home at say 4~5pm, and either work out straight away and eat my actual meal after (200g of some meatsort of thing, a fruit and some vegetables) or eat before the work out. As far as I understand I am supposed to eat after the work out, but sometimes I just feel really weak or whatever from not eating much all day so i feel its better to eat and get some energy to be able to work harder during the work out ?=p
Anyway after that one actual meal I am not really that hungry the rest of the night, so either I don't eat anything, or I just eat a banana or some shit, but nothing much. I have a feeling I should be eating more though, so should I eat 1 more 'full~ish' sized meal later at night regardless of how hungry I feel?
Working out 6 days a week? What exactly are you doing?
Good mass gaining routines like SS are only 3x a week.
You are pretty tall, and decently light you shouldn't be trying to lose any mass. Just gain it..
Basically, post what your workout(s) are and post what your diet is.
If you are doing lean gains you have to be eating A LOT at every meal to gain weight. It sounds like you are eating less than 2k kcals.
Yeah I am not trying to lose mass =p Trying to lose bodyfat though. I am following p90x (schedule can be found here = http://www.p90xworkoutschedule.com/ ). My diet I guess I kind of covered, but If i had to write exactly what I ate today\will likely eat today its something like:
wake up at 8, at like 12:30 I eat\ate 1 banana 1 cucumber 1 apple and 1 yoghurt like thing (skyr, http://en.wikipedia.org/wiki/skyr , which apparnatly is 94 kcal ). Got home from work a while ago now, will probably work out before I eat, then I will likely eat something like 1 can of pineapple, 200gram of the healthier(healthy) kind of minced meat (which should total like 250 kcal?), Some pepper\cucumber maybe some carrot. And then I am somewhat torn if I should eat a similar meal later in the day, or just eat some fruits\veggies, or what.
I guess currently my main goal is to lose bodyfat and gain muscle, not necesarily gain mass, but i will probably want to\need to gain some mass at some point, but I dont think my goal will ever be to become "huge" or whatever =p ?
Something like SS is better than P90 for that goal of losing fat and/or gaining muscle. Mass = muscle when we talk about that.
Diet you need more protein. Fist size ball of meat, fish, birds, eggs, or good protein source at EVERY meal.
well as of right now at least i wont be changing P90x to anything that requires more equipment and/or a gym membership. I'll probably just stick to it untill the 90 days are over and see what I want after that. I don't have the luxury of preparing any sort of hot food while at 'work' though, the skyr I am eating is pretty proteinrich though so i guess that will have to do. Does it matter much when I eat compared to work outs though? because right now I have my one midday meal at 12~, then I Get home from 'work' at like 3:30-4, Then I have the option of either working out right away when I am somewhat hungry/sort of weak, or eating first and then waiting a bit and working out later, when I might be able to do a better work out\be more energized?
Edit: And also, thank you for all the helps ^_^
the majority of calories should be consumed after your workout. thats when your body needs the nutrients most.
On September 08 2011 15:28 Earll wrote: So sort of a simple \possibly stupid question. But exactly how does the amount I eat reflect in my results? I am 70~ kg, 1.80 cm tall and work out like 1 hour a day (1 day rest) a week. Following some sort of paelo diet. Am I right in saying that if i eat less than what I optimally should, my bodyfat (and weight I guess, depending on how much less than what I "should" eat i eat) will go down, but my muscle growth will also be slower, and if i eat too much i might go up in bodyfat\weight faster and have same muscle growth as when If i was eating the 'optimal amount'?
I started playing arond somewhat with a more fasting sort of diet as leangains recommends the last few days, but I think I am currently eating a bit less than I should. I go to bed at like 11~12, and wake up at like 7~8 , and then do not eat untill 12~13, where I have a small meal of like a fruit a vegetable and some yoghurt thing then, and then come home at say 4~5pm, and either work out straight away and eat my actual meal after (200g of some meatsort of thing, a fruit and some vegetables) or eat before the work out. As far as I understand I am supposed to eat after the work out, but sometimes I just feel really weak or whatever from not eating much all day so i feel its better to eat and get some energy to be able to work harder during the work out ?=p
Anyway after that one actual meal I am not really that hungry the rest of the night, so either I don't eat anything, or I just eat a banana or some shit, but nothing much. I have a feeling I should be eating more though, so should I eat 1 more 'full~ish' sized meal later at night regardless of how hungry I feel?
Working out 6 days a week? What exactly are you doing?
Good mass gaining routines like SS are only 3x a week.
You are pretty tall, and decently light you shouldn't be trying to lose any mass. Just gain it..
Basically, post what your workout(s) are and post what your diet is.
If you are doing lean gains you have to be eating A LOT at every meal to gain weight. It sounds like you are eating less than 2k kcals.
The Layne Norton routine I do is 5x a week with 2 rest days that I normally do some swimming/cardio on. I'm gaining more mass than I ever did doing Starting Strength or Madcow 5x5 which were 3 and 4 days a week respectively.
Hopefully, the guy you quoted is doing a proper routine.
Edit: To the poster above me: It doesn't matter when you consume the calories, just consume them throughout the day so that you don't go through a point without fuel for your body to recover.
On September 09 2011 01:08 inimenesc wrote: something like this: + Show Spoiler +
its 2.2kg and 85euros...i dont have that kind of money
(cheapest way of getting protein.)
That combo is 32.50 euros and includes:
800g of Hera80g (protein powder) 300g of creatine 1000g of dextro which is actualy carb powder: grape sugar.
So i would have 1L drink i would mix those in and it should last for a month and a bit over.
So the combo is massgainers thing i think.
-e- also today started my extra course in history of religion and 2 courses discussing all problems and smaller religions. Teacher is funny and not tought on us, so love it
Just buy cheaper protein powder, usually you can get 2.2kg for around 40 euros. Dextrose you can get 500g for about an euro. And creatine 300g usually cost 15 euros. Mix 50g dextro 30g whey 5g creatine as a post workout shake. If you need more calories just add more dextrose. Might taste like crap though, be warned.
EPT![[image loading]](http://imageshack.us/photo/my-images/195/19635710286599938561146.jpg/)
![[image loading]](http://img839.imageshack.us/img839/6400/73215956.jpg)
![[image loading]](http://img691.imageshack.us/img691/8287/74823757.jpg)
![[image loading]](http://img692.imageshack.us/img692/9598/76659309.jpg)
![[image loading]](http://images.brisbanetimes.com.au/2011/02/20/2194070/Quade%20Cooper-420x0.jpg)
Gladly everything was OK in the morning.![[image loading]](http://fitshop.fitness.ee/images/basket/thumb/5e528d15df29981ef519576793a6973e.jpg)
