|
On September 10 2011 08:40 Earll wrote:
And I guess just go AxBxAx ? Would it be a bad idea to just go AxBxAxBxAx continually? Guess I can throw in an extra rest day after every other A. Should I fully rest on the x days though, or would I see improved results by doing cardio (say something like doing p90x's Kenpo X or Jump Training some other program towards cardio) on 3 of the 'off'days a week? or do I 'need' to rest those days?
As a beginner you need the rest days. As you progress you can add more workouts, ect. For now just stick to the program!
Here is some stuff to explain a bit more: http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-1.html
Edit:
3 days of weights is enough, if you want to add cardio that's up to you. It's harder on your body and you'll need to eat more as I understand.
|
On September 10 2011 08:55 Hurricane wrote:
I killed it yesterday, I still have trouble standing up, work was hell.
Squat is up to 255 and DL up to 295 though, I fucking love deadlift days.
I love days where I progress, doesn't matter the exercise. When my squat is stuck, I love to deadlift. When my deadlift stalls I clean so much you'd think I was going to the olympics. When my clean gets held back, I love to squat again.
But mostly I love deadlift days. Still going to get that third Fucking plate soon!
|
On September 10 2011 08:40 Earll wrote:
I am sort of thinking maybe Leangains might not be for me as I am a relative novice level in lifting\whatever, but then again I figure if its beneficial at one level of training I don't see why it wouldnt be at a lower level. So that is probably what i will go ahead with now unless someone wiser has any objects, leaving me with the main 2 questions of should I\can I\ will i see better results with doing cardio on the non SS days, and what BCAA do I get.
Don't do cardio while on leangains and SS.
You'll probably lose some weight without cardio until you figure out/get used to the amount off food you have to eat each meal.
about the BCAA: Martin indicates Purple Wraath (from controlled labs iirc) or Xtend, if you can find those. If not, look for BCAA without stuff added to it (avoid ones with carbs, glutamine and this kind of shit)
|
Froadac's eat a foodton of stuff a day quest: Ate four eggs + obligatory toast + nutella for breakfast. Two ham and cheese sandwiches + banana + 1 pint 2% milk for lunch. Yogurt & 2 pint skim milk when got home.
Going to have some low fat pizza + pasta for dinner. ANd some corn. If i don't finish everything that is cooked I will be disappointed lol.
|
1 week into my restart after my injury and I'm about back to where I was when I re-injured it 2 months ago. Barring needing to slow down, I'm going to be Deadlifting more weight than I own a week from Monday...so I'm starting to look at gyms around here. Other than that I'm sorta concerned that my form might not be good since I work out alone and I don't know anyone personally that knows the lifts..but I'll try to figure it out at the gym.
Also, has anyone else started from really skinny (5'10" and ~150 lbs) and used SS to bulk up? If so, what kind of diet should I adhere to? So far I've just been "eating real food, and lots of it" as much as possible.
Also...when should I start looking into supplements?
Edit: My PT basically said that I'll never get rid of the pain, but we can work to get the ankle more stable. So that kinda sucks.
|
On September 10 2011 11:06 Lemonwalrus wrote:
1 week into my restart after my injury and I'm about back to where I was when I re-injure
Also, has anyone else started from really skinny (5'10" and ~150 lbs) and used SS to bulk up? If so, what kind of diet should I adhere to? So far I've just been "eating real food, and lots of it" as much as possible.
Also...when should I start looking into supplements?
Those were close to my initial stats in first year when I started lifting, and right now I'm 6'0 ~195 with pretty decent lifts..I didn't even have a structured plan until mid-second year so if you actually follow something like SS and eat properly I can guaran-damn-tee you that it'll work.
The hardest part was forsaking my abs to shovel down the calories, but when your numbers are going up it really stops mattering 
Started working back into cleans today for the first real time since my hand injury in January, lost a lot of flexibility to get into the rack position  Did up to 175lbs with a decent pull...185 or 190 was the weight I fucked myself up with, so hopefully I smash it soon.
Finished up with some bench, accessory chest work, and some farmer's walk (Sjarl, you're fucking insane. You train with 80kg, I was using 85lb dumbbells and my forearms are shot. Respect)
|
On September 10 2011 04:58 phyre112 wrote:Show nested quote +On September 10 2011 04:21 Velocirapture wrote:On September 10 2011 04:06 phyre112 wrote:On September 10 2011 03:26 Velocirapture wrote:
A lot of people on here seem to believe protein supplements should be avoided if possible (only used if you can't meet your daily requirements for Cal and protein) but my PT advises me that I should have 30g of protein within 30min of completing my workout. While I can get all the protein and Cal I need from regular food, most protein requires preparation and in order to meet that time frame I use a supplement powder. Just figured id put that little bit o' info out there. Broscience, I do believe. If you workout fasted, there's an advantage to taking a pre-workout drink, usually something based around bcaas for the quick absorption. If you don't workout fasted (for example I like to way three hours before workout) then you are still digesting food, and there are plenty of amino acids in your bloodstream. Just make sure that you do eventually eat something before you go to bed, because i'm sure a pre workout meal doesn't have ALL your calories. Broscience seems a little strong a term  . Most fitness claims like the ones he makes are the product of numerous case studies and common sense science. The man is fully educated and accredited so im inclined to believe its not pulled out of his ass. That being said my degree is in molecular bio not anatomy and physiology so I am forced to defer to his greater experience. I would imagine that the timing of nutritional intake should matter somewhat from what I know (the entire digestion process is quite long and food does not act as an 8 hour time release capsule of energy) but the specifics as far as its interaction with muscle growth and exercise (chronologically) were not part of my eduction. I'm only repeating leangains information. I'll see if I can find the article, but I remember the argument being that there was a very limited (not statistically significant) increase in muscle synthesis with a POST workout shake, but that it was very important (statistically significant) to have some amino acids available to the body before and during the workout. It's pre-WO that's critical, not post. Also, I don't think anyone is outright arguing that protein shakes are useless. I take them myself on days where I find myself strapped for time, or on particularly hard days where I think it will help my recovery. But most of the time, I think it's superior to get your protein from real food sources (meat, fish, eggs).
so what should your preworkout meal consist of mainly?
i usually have a small can of tuna and about 4 slices of cheese with some water.
anyway to make sure you have enough amino acids?
ps i usually have my preworkout 1-2 hours before and i usually eat rice, meat and veggies for post workout with some milk before i sleep.
are there symptoms to not having enough protein in your diet while working out?
pss hope your shoulder gets better.
|
Today's workout...
Squat: 160lbs 3x5 (had to deload after failing 205 lbs 3 times in a row.)
Bench: 135lbs 3x4 (wasn't able to finish the fifth rep on any sets, probably redo.)
Deadlift: 225lbs 1x5 (highest DL so far and it felt really easy. :D)
Chin-up: 6-6-4
Legraise: 3x15
I am really enjoying SS, although i'm not sure where my numbers should be before I move onto another program. Squats and Press are stalling quite a bit now and not too sure if i'll be able to get them higher.
|
On September 10 2011 12:19 RemedySC wrote:
Today's workout...
Squat: 160lbs 3x5 (had to deload after failing 205 lbs 3 times in a row.)
Bench: 135lbs 3x4 (wasn't able to finish the fifth rep on any sets, probably redo.)
Deadlift: 225lbs 1x5 (highest DL so far and it felt really easy. :D)
Chin-up: 6-6-4
Legraise: 3x15
I am really enjoying SS, although i'm not sure where my numbers should be before I move onto another program. Squats and Press are stalling quite a bit now and not too sure if i'll be able to get them higher.
I may have missed it in the thread, but what are your height/weight? Your lifts are looking good so far, but if you're not plateauing yet there's no reason to move on from SS!
|
On September 10 2011 12:18 jjhchsc2 wrote:Show nested quote +On September 10 2011 04:58 phyre112 wrote:On September 10 2011 04:21 Velocirapture wrote:On September 10 2011 04:06 phyre112 wrote:On September 10 2011 03:26 Velocirapture wrote:
A lot of people on here seem to believe protein supplements should be avoided if possible (only used if you can't meet your daily requirements for Cal and protein) but my PT advises me that I should have 30g of protein within 30min of completing my workout. While I can get all the protein and Cal I need from regular food, most protein requires preparation and in order to meet that time frame I use a supplement powder. Just figured id put that little bit o' info out there. Broscience, I do believe. If you workout fasted, there's an advantage to taking a pre-workout drink, usually something based around bcaas for the quick absorption. If you don't workout fasted (for example I like to way three hours before workout) then you are still digesting food, and there are plenty of amino acids in your bloodstream. Just make sure that you do eventually eat something before you go to bed, because i'm sure a pre workout meal doesn't have ALL your calories. Broscience seems a little strong a term . Most fitness claims like the ones he makes are the product of numerous case studies and common sense science. The man is fully educated and accredited so im inclined to believe its not pulled out of his ass. That being said my degree is in molecular bio not anatomy and physiology so I am forced to defer to his greater experience. I would imagine that the timing of nutritional intake should matter somewhat from what I know (the entire digestion process is quite long and food does not act as an 8 hour time release capsule of energy) but the specifics as far as its interaction with muscle growth and exercise (chronologically) were not part of my eduction. I'm only repeating leangains information. I'll see if I can find the article, but I remember the argument being that there was a very limited (not statistically significant) increase in muscle synthesis with a POST workout shake, but that it was very important (statistically significant) to have some amino acids available to the body before and during the workout. It's pre-WO that's critical, not post. Also, I don't think anyone is outright arguing that protein shakes are useless. I take them myself on days where I find myself strapped for time, or on particularly hard days where I think it will help my recovery. But most of the time, I think it's superior to get your protein from real food sources (meat, fish, eggs). so what should your preworkout meal consist of mainly? i usually have a small can of tuna and about 4 slices of cheese with some water. anyway to make sure you have enough amino acids? ps i usually have my preworkout 1-2 hours before and i usually eat rice, meat and veggies for post workout with some milk before i sleep. are there symptoms to not having enough protein in your diet while working out? pss hope your shoulder gets better.
If you don't have enough protein, your body can't completely rebuild your muscles. Your body is a house and protein is the brick and mortar!
Also, two hours before workout seems a bit early for any pre's..I thought half an hour or so was the best timeframe, but maybe I'm wrong on this one.
|
On September 10 2011 11:06 Lemonwalrus wrote:
1 week into my restart after my injury and I'm about back to where I was when I re-injured it 2 months ago. Barring needing to slow down, I'm going to be Deadlifting more weight than I own a week from Monday...so I'm starting to look at gyms around here. Other than that I'm sorta concerned that my form might not be good since I work out alone and I don't know anyone personally that knows the lifts..but I'll try to figure it out at the gym.
Also, has anyone else started from really skinny (5'10" and ~150 lbs) and used SS to bulk up? If so, what kind of diet should I adhere to? So far I've just been "eating real food, and lots of it" as much as possible.
Also...when should I start looking into supplements?
Edit: My PT basically said that I'll never get rid of the pain, but we can work to get the ankle more stable. So that kinda sucks.
I started august of last year 6'3 135 lbs or so. I'm 176 now. All I did was SS, and count calories - I made sure to get at least 2700 a day, even though I wasn't great at measuring portion sizes. As I've gotten better at measuring portion sizes, my calorie requirements have unfortunately increased... So I'm stuck. Still working on gaining more weight.
But yeah, if you're looking to get big, either eat 4-5 "filling" meals a day, or 3 until you're "uncomfortably full" I suppose. Stick to real foods - things that grow on trees or come directly from animals.
On September 10 2011 12:24 ShaLLoW[baY] wrote:
If you don't have enough protein, your body can't completely rebuild your muscles. Your body is a house and protein is the brick and mortar!
Also, two hours before workout seems a bit early for any pre's..I thought half an hour or so was the best timeframe, but maybe I'm wrong on this one.
That's true. Getting enough protein to rebuild your muscles is crucial - 1g protein/kg BW you aim to weigh is what I'd heard was "minimum" - but there was a study about pro bodybuilders going as high as 4g/kg a while back with no negative side effects.
two hours before depends on how big the pre workout meal is... I'm eating 1200-1400 calories, or even more during that meal, so I want to definitely give myself time to start digesting. If you're just having a can of tuna and a pint of milk, you can make it much sooner.
|
thedeadhaji
39489 Posts
On September 09 2011 16:13 decafchicken wrote:Show nested quote +On September 09 2011 15:56 thedeadhaji wrote:
I keep failing 125lb snatch GRRRRRRRRRRRR MAN UP AND DO IT HAJI RARRRRR
Decaf I did it!
|
On September 10 2011 12:22 ShaLLoW[baY] wrote:Show nested quote +On September 10 2011 12:19 RemedySC wrote:
Today's workout...
Squat: 160lbs 3x5 (had to deload after failing 205 lbs 3 times in a row.)
Bench: 135lbs 3x4 (wasn't able to finish the fifth rep on any sets, probably redo.)
Deadlift: 225lbs 1x5 (highest DL so far and it felt really easy. :D)
Chin-up: 6-6-4
Legraise: 3x15
I am really enjoying SS, although i'm not sure where my numbers should be before I move onto another program. Squats and Press are stalling quite a bit now and not too sure if i'll be able to get them higher. I may have missed it in the thread, but what are your height/weight? Your lifts are looking good so far, but if you're not plateauing yet there's no reason to move on from SS!
I'm 5'8" and 144lbs, started in June at 135lbs.
|
Deadlift 152kgx3, 162kgx2, 171kg x1
Was gonna do 171x1x3, but my left quad and knee started cramping. Decided to stop.
Luckily it seems it was just bad sleep (5 hours) and moving my training foward (should have done this on saturday).
It seems to be fine, no pain nor movility restrictions, but i'll guess tomorrow i'll be sure.
|
I ate constantly today.
Now for the next couple months ^^
|
On September 10 2011 12:34 thedeadhaji wrote:Show nested quote +On September 09 2011 16:13 decafchicken wrote:On September 09 2011 15:56 thedeadhaji wrote:
I keep failing 125lb snatch GRRRRRRRRRRRR MAN UP AND DO IT HAJI RARRRRR Decaf I did it!
beast!
|
On September 10 2011 10:00 Tulius wrote:Show nested quote +On September 10 2011 08:40 Earll wrote:
I am sort of thinking maybe Leangains might not be for me as I am a relative novice level in lifting\whatever, but then again I figure if its beneficial at one level of training I don't see why it wouldnt be at a lower level. So that is probably what i will go ahead with now unless someone wiser has any objects, leaving me with the main 2 questions of should I\can I\ will i see better results with doing cardio on the non SS days, and what BCAA do I get.
Don't do cardio while on leangains and SS. You'll probably lose some weight without cardio until you figure out/get used to the amount off food you have to eat each meal. about the BCAA: Martin indicates Purple Wraath (from controlled labs iirc) or Xtend, if you can find those. If not, look for BCAA without stuff added to it (avoid ones with carbs, glutamine and this kind of shit)
I see they sell both in Capsule, "Chewie" (no idea what that is) and in powder-> drink form. I guess if I want to use it 5-15 minuets pre work out I want to take it as powder-> drink? =p
|
i use the chewables, doesent really matter either way.. i cant find Xtend here in norway form any stores, gotta order it from england i think or sweden
|
On September 10 2011 11:06 Lemonwalrus wrote:
1 week into my restart after my injury and I'm about back to where I was when I re-injured it 2 months ago. Barring needing to slow down, I'm going to be Deadlifting more weight than I own a week from Monday...so I'm starting to look at gyms around here. Other than that I'm sorta concerned that my form might not be good since I work out alone and I don't know anyone personally that knows the lifts..but I'll try to figure it out at the gym.
Also, has anyone else started from really skinny (5'10" and ~150 lbs) and used SS to bulk up? If so, what kind of diet should I adhere to? So far I've just been "eating real food, and lots of it" as much as possible.
Also...when should I start looking into supplements?
Edit: My PT basically said that I'll never get rid of the pain, but we can work to get the ankle more stable. So that kinda sucks.
What is your diagnosis? That doesn't sound right that you can't get rid of the pain...
Also, I'd go with the eat a lot preferably healthy but if not don't worry about it too much.
|
On September 10 2011 12:18 jjhchsc2 wrote:Show nested quote +On September 10 2011 04:58 phyre112 wrote:On September 10 2011 04:21 Velocirapture wrote:On September 10 2011 04:06 phyre112 wrote:On September 10 2011 03:26 Velocirapture wrote:
A lot of people on here seem to believe protein supplements should be avoided if possible (only used if you can't meet your daily requirements for Cal and protein) but my PT advises me that I should have 30g of protein within 30min of completing my workout. While I can get all the protein and Cal I need from regular food, most protein requires preparation and in order to meet that time frame I use a supplement powder. Just figured id put that little bit o' info out there. Broscience, I do believe. If you workout fasted, there's an advantage to taking a pre-workout drink, usually something based around bcaas for the quick absorption. If you don't workout fasted (for example I like to way three hours before workout) then you are still digesting food, and there are plenty of amino acids in your bloodstream. Just make sure that you do eventually eat something before you go to bed, because i'm sure a pre workout meal doesn't have ALL your calories. Broscience seems a little strong a term . Most fitness claims like the ones he makes are the product of numerous case studies and common sense science. The man is fully educated and accredited so im inclined to believe its not pulled out of his ass. That being said my degree is in molecular bio not anatomy and physiology so I am forced to defer to his greater experience. I would imagine that the timing of nutritional intake should matter somewhat from what I know (the entire digestion process is quite long and food does not act as an 8 hour time release capsule of energy) but the specifics as far as its interaction with muscle growth and exercise (chronologically) were not part of my eduction. I'm only repeating leangains information. I'll see if I can find the article, but I remember the argument being that there was a very limited (not statistically significant) increase in muscle synthesis with a POST workout shake, but that it was very important (statistically significant) to have some amino acids available to the body before and during the workout. It's pre-WO that's critical, not post. Also, I don't think anyone is outright arguing that protein shakes are useless. I take them myself on days where I find myself strapped for time, or on particularly hard days where I think it will help my recovery. But most of the time, I think it's superior to get your protein from real food sources (meat, fish, eggs). so what should your preworkout meal consist of mainly? i usually have a small can of tuna and about 4 slices of cheese with some water. anyway to make sure you have enough amino acids? ps i usually have my preworkout 1-2 hours before and i usually eat rice, meat and veggies for post workout with some milk before i sleep. are there symptoms to not having enough protein in your diet while working out? pss hope your shoulder gets better.
Preworkout you can do lots of things depending on what your goals are.
If gaining mass, I'd definitely eat a bit of something with carbs and protein.
Depending on how your workouts are you may or may not want to eat before a workout.
What you are eating is fine. Stop worry about small details.
|
|
|
|
|
|
EPT
