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On February 01 2011 19:12 Sinep wrote:Show nested quote +On February 01 2011 15:18 RosaParksStoleMySeat wrote:
I've got some questions. For everyone's convenience, I'll number them.
1.) How important is it to eat within 30 minutes of a training session? Is it crucial? I like to hit the showers after my workout, and then my bike ride home is about 15 minutes at a moderate pace. This means I generally eat 1-2 hours after I finish training. Would some BCAAs after my workout help extend the time period? Leangains recommends BCAAs immediately following a workout if eating would break the 16 hour fast I know, but I'd like to hear of other options.
2.) From today I want to do cardio six days a week: 3 days of HIIT and 3 days of moderate intensity endurance training. The moderate intensity training will be 15 minutes immediately following my lifting session, and the HIIT will be on non-lifting days. Sound good? Is there anything else I should do at the gym on HIIT days? Is this volume too high? I wish I could do sprints outside but it's just too goddamn cold. My goal with this is to help break through this 15% bodyfat plateau that I've seemed to reach ... everything agrees on this number consistently (including the scale at the gym, my calipers, and the people who have analyzed my picture), and for some reason I'm having trouble getting lower regardless of how little I eat.
5.) I see a lot of people talking about weighted dips being in SS ... but I've never heard Rippetoe say anything about this. I'm doing 2 sets of 8 non-weighted reps on benching days currently, but I'm thinking about making it 2x5 with weight. Yes or no?
Have fun. My take on some of your questions. 1) I wouldn't worry about eating after training as long as it's within 2-3 hours and you were not on an empty stomach. If you did your training fasted, I'd opt to eat sooner than that if possible, and if not BCAA's until you can are your friend. 2) 6 days of cardio a week (guessing in addition to 2-3 days of strength?) is way too excessive. Especially the HIIT is gonna gimp your legs for squats and maybe deadlift, if not all your other lifts due to lack of recovery. All you need is some light cardio on your offdays and then you need to sort your diet out. It's all about calories and your macro nutrient breakdown. What are you eating on your diet days? If you can outline the average/ what you'd normally eat on such a day, I think people could help you pinpoint the problem. 5) I can't comment on weighted dips being in SS or not, but if you've been doing 2x8 and you keep doing 2x8... well, do you expect progress from doing the same thing over and over? My recommendation is to start with weighted dips for sure, try 3 sets of 5 reps with +5kg and then add +1.25kg every week like you would with the other SS lifts.
1.) Yeah, I think I'll go the BCAAs route. It's an easy solution to this slight problem.
2.) I'd like another person to confirm this as well. The volume admittedly did seem a bit high to me when I first planned to do this, but I figured that since it was only 15 additional minutes a day, I should be fine. Also, this will only last a couple of weeks, and I am in the middle of a reset on all of my lifts right now.
5.) I know what I'm doing here. I already planned on increasing the intensity by adding weight, and I will be adding 1kg - 1.5kg every time I do them.
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First time squatting in 2-3 weeks, failed on the 5th rep at 130kg. Doing 5-6 spin classes a week is making my legs chobo >_<
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@Decaf: Damn....that was a fine lift.
@Energies: lol...but you'll probably do well on a high rep/high intensity squatting program when you are done cutting
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On February 01 2011 02:26 sJarl wrote:Show nested quote +On January 29 2011 17:44 Energies wrote:
Decaf, I have a game for you mate.
It's call the 100 shots in 100 minutes challenge.
1 shot of beer every minute for 100 minutes. Not as easy as it sounds.
You have to have food before hand, burger, or a couple of hot dogs and at least 2-3 beers as well.
No water allowed, you can go up to pee but if you don't make it back within a minute you have to drink an extra penalty short, or alternatively you can drink two shots and skip the next round.
You're also allowed to throw up but for every shot you miss while puking you have to take an extra shot, so if you're gone for 3 minutes, you have to have 6 shots.
I know it seems easy, but you have to keep in mind, it's basically 10 beers in an hour and a half and even if you don't get drunk the bloat is ridiculously hard to suppress.
7 boys sat around the table last night, two walked away with their heads held high... and soon after passed out on the grass. I had drank about 4 ciders and 2 hot dogs before hand, I made it to 67 shots puked and threw in the towel.
I've done this game and completed it. Got to 70 shots before I threw up but kept going...sigh. Very nice to come back home and see the thread jumped like 10 pages in 3 days  Got to the dentist and got the last of my wisdom teeth pulled out so I'm at liquid foods atm. Anyone know a good and nutritious soup recipe?
In Canada where I'm from, we called it the Century Club. I've done it a number of times. First time I threw up about an hour after my 100th shot, but ever since then it hasn't been a problem. (I haven't done it in over a year though, since I'm trying to be healthier now ...)
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Okay, its a new college quarter and I'm finding myself with a lot of free time so I'm going to start putting in work exercising! Now, I have absolutely no experience with exercising (except for like one semester 4 years ago lol). Everyone in the thread seems to recommend the SS program, but I'm not really looking to get a "zomg ripped, massive huge muscles body" but rather more of a really lean, swimmer like physique. + Show Spoiler [kinda like this] +
Does the SS program still accomplish this? My roommate tells me that barbells are mainly for building really bulky bodies over leaner strength muscles, so... iunno
(my assumptions are probably horribly incorrect but please bear with me TT)
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On February 01 2011 21:23 SoleSteeler wrote:Show nested quote +On February 01 2011 02:26 sJarl wrote:On January 29 2011 17:44 Energies wrote:
Decaf, I have a game for you mate.
It's call the 100 shots in 100 minutes challenge.
1 shot of beer every minute for 100 minutes. Not as easy as it sounds.
You have to have food before hand, burger, or a couple of hot dogs and at least 2-3 beers as well.
No water allowed, you can go up to pee but if you don't make it back within a minute you have to drink an extra penalty short, or alternatively you can drink two shots and skip the next round.
You're also allowed to throw up but for every shot you miss while puking you have to take an extra shot, so if you're gone for 3 minutes, you have to have 6 shots.
I know it seems easy, but you have to keep in mind, it's basically 10 beers in an hour and a half and even if you don't get drunk the bloat is ridiculously hard to suppress.
7 boys sat around the table last night, two walked away with their heads held high... and soon after passed out on the grass. I had drank about 4 ciders and 2 hot dogs before hand, I made it to 67 shots puked and threw in the towel.
I've done this game and completed it. Got to 70 shots before I threw up but kept going...sigh. Very nice to come back home and see the thread jumped like 10 pages in 3 days Got to the dentist and got the last of my wisdom teeth pulled out so I'm at liquid foods atm. Anyone know a good and nutritious soup recipe? In Canada where I'm from, we called it the Century Club. I've done it a number of times. First time I threw up about an hour after my 100th shot, but ever since then it hasn't been a problem. (I haven't done it in over a year though, since I'm trying to be healthier now ...)
We got to call ourselves centurions for the remainder of the night
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On February 01 2011 22:05 Humbug wrote:Okay, its a new college quarter and I'm finding myself with a lot of free time so I'm going to start putting in work exercising! Now, I have absolutely no experience with exercising (except for like one semester 4 years ago lol). Everyone in the thread seems to recommend the SS program, but I'm not really looking to get a "zomg ripped, massive huge muscles body" but rather more of a really lean, swimmer like physique. + Show Spoiler [kinda like this] +Does the SS program still accomplish this? My roommate tells me that barbells are mainly for building really bulky bodies over leaner strength muscles, so... iunno (my assumptions are probably horribly incorrect but please bear with me TT)
You can definitely be like the 2nd image (but probably with bigger legs) with SS. 1st image is really really lean imo, which is probably mostly diet and cardio exercises.
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On February 01 2011 22:05 Humbug wrote:Okay, its a new college quarter and I'm finding myself with a lot of free time so I'm going to start putting in work exercising! Now, I have absolutely no experience with exercising (except for like one semester 4 years ago lol). Everyone in the thread seems to recommend the SS program, but I'm not really looking to get a "zomg ripped, massive huge muscles body" but rather more of a really lean, swimmer like physique. + Show Spoiler [kinda like this] +Does the SS program still accomplish this? My roommate tells me that barbells are mainly for building really bulky bodies over leaner strength muscles, so... iunno (my assumptions are probably horribly incorrect but please bear with me TT)
Barbells (or dumbbells, free weights really) are best for all kinds of training, your results just depend on how you go about using it. A 3x5 or 5x5 (starting strength or stronglifts) lifting routine focused on compound lifts is goig to be about building strength more than size... some muscle comes along with that, but not omg bodybuilder huge.
In addition to your routine, diet is huge with getting the body you want. If you want to get huge, it will take years (qq on my part) of eating huge. If you want to gets lean, you'll have to work out, and eat less than the calories you're burning. I believe the recommendation for a goal like yours (depending on where you're starting from) is going to be SS type training, and some big eating, in order to build the proper muscular base, and over time cutting down your diet and ramping up your cardio. Of course, you didnt post any stats so im just making an assumption about where you're starting from.
So my theater group here has a new cast, and we threw a surprise induction party for them friday night. saturday morning, more than half of us (literally 30 people, myself being one of those) woke up with the beginning symptoms of a cold, including a girl i shared a drink with who turns out to have swine flu. They're all missing classes with fever, vomiting, terrible cough, etc etc. Despite being the most run down ive been all year, I doubled my vitamin d intake (20k for first two days of being sick) slept all day sunday, and forced good food/liquids into myself despite lack of appetite, and here we are on tuesday with them all getting worse, and me being cured. my immune system is BOSS, fuck yeah health and fitnesss.
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Yeah, vitamin D works... I don't catch any illnesses from my family its nice
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On February 01 2011 16:15 travis wrote:Show nested quote +On February 01 2011 13:19 AoN.DimSum wrote:First time I tried weighted planks today. Went up to 75kg and I held it for around 15 secs. haha i forgot to try that chinese get up drowsy.  what do you just put plates on your back? that type of plank?
Yeah someone stacked 3 25kg plates on me. I did the the regular plank?
I woke up a bit sick today, maybe ill buy some vit d lol
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Woke up with a sore throat and a stuffy nose. Popped some vit d. Should be fine soon
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Jesus that was just sickeningly good. Your clean technique is perfect, you get just the right amount of hip extension and then drop under super quickly.
What were your lifts as far bench/sq/dl/pc before you began oly lifting again?
I hit some decent prs including 210lb bench for 3 sets of 5, 172.5 powerclean caught a little low for 5 sets of 3, and high bar squat 265 for 3 sets of 5. I think my best low bar set was 300x5x3, I think the high bar equivalent is probably a little more than 265 but w/e.
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I personally like decaf's video at the end where he just wipes his hands together all like ez pz np.
My book still isnt here yet x.x, but i hope its here tomorrow!
My diet change so far has been good, im finishing most meals (mostly mexican, some white/spanish rice, lots of vegetables, and a very small serving of sour cream all mixed together). However i still feel hungry if im not doing anything. Is there specific food that quell's my hunger better? It seems since i dropped out a lot of my starches (i used to eat starches at every meal) that i feel less full through out the day, even though i dont have less energy.
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On February 02 2011 03:52 Alventenie wrote:
I personally like decaf's video at the end where he just wipes his hands together all like ez pz np.
My book still isnt here yet x.x, but i hope its here tomorrow!
My diet change so far has been good, im finishing most meals (mostly mexican, some white/spanish rice, lots of vegetables, and a very small serving of sour cream all mixed together). However i still feel hungry if im not doing anything. Is there specific food that quell's my hunger better? It seems since i dropped out a lot of my starches (i used to eat starches at every meal) that i feel less full through out the day, even though i dont have less energy.
Fats and proteins are better at keeping you full - rice and vegetables are primarily a carbohydrate, so if your meals are focused on that, you won't be as full. Add some meat, and you should be alright. Personally I had a can of tuna for lunch today. 2g fat, 26g protein. Add a bit of lemon juice and it's certainly tolerable, provided you won't be kissing anyone tonight. I'll probably have a salad too, or maybe just some carrots. Some type of vegetable.
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I'm on SS. I can increase my bench by 10, squat by 10, and yesterday I increased my deadlift by 50. Do I just keep doing this untill I can only increase by 5 lbs/workout?
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On February 02 2011 04:15 Alexson wrote:
I'm on SS. I can increase my bench by 10, squat by 10, and yesterday I increased my deadlift by 50. Do I just keep doing this untill I can only increase by 5 lbs/workout?
It's not recommended to increase your bench by 10 or deadlift by 50 because you will stall faster *and* it will be more difficult to break through the stall if I understand correctly.
If you look at the wiki, it's 10lbs for squat, 5 for bench and press, 5 for powercleans, and 15-20 for deadlift. When you hit your first wall (significant decrease in movement speed, can't hold good form, or straight up can't-add-weight stall) you decrease the amount it goes up by. Keep doing this until your body cannot recover fast enough to increase weight per workout, then you are officially an advanced novice 
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Thanks zafrumi! Here's the not-sideways version (small but oh well)
+ Show Spoiler +
@alventinie when your form all comes together it certainly feels that way 130kg felt about as hard as 110. And for your diet, fat and protein do an excellent job of staving off hunger. It's pretty easy to under-eat if you have a meat rich diet because you feel more full despite a decrease in calories lol.
@drowsy: thanks! my clean certainly feels incredibly better than it used to. As best as i can remember my squat(parallel) was ~435, deadlift ~455, bench ~275, powerclean ~225 (jerk ~195..not sure)
Last i checked my bench went up to 295 (that was a month ago) and my clean/jerk obv waaaaay higher. Cant wait to do squats and deadlifts again lol hope they went up a lot ^_^
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I'm always surprised how low you can front squat in your clean videos. Mad flexible.
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Just got done another workout... haven't been sleeping or eatig well the last four days, plus I had my two day flu. As a result, I barely added weight :/. Did ohp 5x5 at 70 lbs (same deity, two more sets than last time) squats 4x5 at 190 then 1x5 at 205,barbells rows at only 110 for 4x5 then 5/5/4 deadlifts at 245. At 6'5 163 pounds, this deadlift is 1,5x bodyweight, i'm really proud of it. Of course deadlifts are also my favorite lift :p.
Asian girl with the overhead squats was cominginto the gym as I was leaving. I have to assume she's there every day. I may be in love.
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EPT![[image loading]](http://i.imgur.com/NDRtn.jpg)
![[image loading]](http://i.imgur.com/MlOEv.jpg)
