On September 15 2011 10:47 JeeJee wrote: A nutritional question.. So I've been on a bulking diet of 130g+ protein and something like 3000kcal, or whatever results in me gaining about 5lb/month, dunno the exact kcal numbers. So far, so good. Now let's say I want to cut a bit, something like 3lb/mo for a couple of months. So I'd have to decrease my kcals by quite a bit -- if I'm at +500 now, I'd want to be at like -400 or whatever, so a net change of almost 1,000 kcal. How am I supposed to maintain my 130g+ protein while cutting a third of my cals? Should I look into protein shakes? (note: the kcal numbers are very approximate.. in the end I judge how much I eat by how the scale moves)
e: I've never cut before so if I'm missing something obvious about the cutting process, let me know
On September 15 2011 10:47 JeeJee wrote: A nutritional question.. So I've been on a bulking diet of 130g+ protein and something like 3000kcal, or whatever results in me gaining about 5lb/month, dunno the exact kcal numbers. So far, so good. Now let's say I want to cut a bit, something like 3lb/mo for a couple of months. So I'd have to decrease my kcals by quite a bit -- if I'm at +500 now, I'd want to be at like -400 or whatever, so a net change of almost 1,000 kcal. How am I supposed to maintain my 130g+ protein while cutting a third of my cals? Should I look into protein shakes? (note: the kcal numbers are very approximate.. in the end I judge how much I eat by how the scale moves)
e: I've never cut before so if I'm missing something obvious about the cutting process, let me know
skinless chicken breasts, egg whites, lean meat (i'd say 85% or more), tuna.
On September 15 2011 10:47 JeeJee wrote: A nutritional question.. So I've been on a bulking diet of 130g+ protein and something like 3000kcal, or whatever results in me gaining about 5lb/month, dunno the exact kcal numbers. So far, so good. Now let's say I want to cut a bit, something like 3lb/mo for a couple of months. So I'd have to decrease my kcals by quite a bit -- if I'm at +500 now, I'd want to be at like -400 or whatever, so a net change of almost 1,000 kcal. How am I supposed to maintain my 130g+ protein while cutting a third of my cals? Should I look into protein shakes? (note: the kcal numbers are very approximate.. in the end I judge how much I eat by how the scale moves)
e: I've never cut before so if I'm missing something obvious about the cutting process, let me know
skinless chicken breasts, egg whites, lean meat (i'd say 85% or more), tuna.
I'd keep the yolks... healthiest part by far and not significant amounts of kcals that it's gonna be harder cutting weight.
Is there any way cod liver oil could be making my hair fall out? I started taking 1 teaspoon daily which has 17% of the RDA of Vitamin A, so Hypervitaminosis A seems unlikely, but within a few weeks of starting my hair has started shedding like crazy. I have had zero problems with fish oil capsules in the past, but I've never taken CLO or anything like it.
What does hair-loss in male-pattern baldness "feel" like? Do you just start seeing it in your hairline/crown more and more over time or do you have the sensation that you hair is actively falling out at a fast rate?
There are some reports on the internet of people losing hair when taking CLO or other fish oils, but maybe I'm just going bald and am looking for excuses? No family history of male-pattern baldness on either side but my mom does use Rogaine. I've started using it as well and obviously have stopped the CLO now that I realize the timing lines up a bit.
On September 15 2011 10:47 JeeJee wrote: A nutritional question.. So I've been on a bulking diet of 130g+ protein and something like 3000kcal, or whatever results in me gaining about 5lb/month, dunno the exact kcal numbers. So far, so good. Now let's say I want to cut a bit, something like 3lb/mo for a couple of months. So I'd have to decrease my kcals by quite a bit -- if I'm at +500 now, I'd want to be at like -400 or whatever, so a net change of almost 1,000 kcal. How am I supposed to maintain my 130g+ protein while cutting a third of my cals? Should I look into protein shakes? (note: the kcal numbers are very approximate.. in the end I judge how much I eat by how the scale moves)
e: I've never cut before so if I'm missing something obvious about the cutting process, let me know
skinless chicken breasts, egg whites, lean meat (i'd say 85% or more), tuna.
I'd keep the yolks... healthiest part by far and not significant amounts of kcals that it's gonna be harder cutting weight.
You have to cut fat too when cutting? What kind of fats?
I don't know what possessed me today. Everything went so well I can't even believe it. Clean and jerk went up 5lbs and felt easy the whole way through. I normally get stuck in the hole and am out of breath before the jerk. But the jerks today felt amazing, the scissoring under has never felt so swift and stable. Snatches were even better. Finally made it to 100lbs and people were staring. ALL EYES ON ME, shieeeeeet.
I will end my bragging here and once again want to say thanks to all the nice people in here offering advice, inspiration and help unconditionally.
Lots of PR today, 130lb x6 seated row 275lb deadlift x3 6 very wide-arm pull ups w/ 20lb assist (after 5 sets of higher assisted pull ups)
And at the end of the day I was feeling so good I told myself I'm going to try to do powercleans And that's where everything went wrong... So I'm not going to say my arms are big, because they aren't, but for whatever reason, I am unable to bring my wrists to touch my shoulders. So I grabbed a very light 50lb weight to work on powerclean and as I put it into the same position as you do for a front squat (which i don't do either)... My arm went down, my bicep got squished, and it was the most extreme pain I've ever felt.
I read some stuff about a problem with flexibility in this thread for powercleans which I didn't care for much at the time, and not even understanding why you need to be flexible, but holy shit, it hurts when I just let it drop on my shoulders. I'm good now, luckily no injuries. I asked the person at the gym what I should do about it, and he told me if it hurts, don't do it, or don't put your elbows up as high as you are supposed to... Time to do some research (:
On September 15 2011 11:46 MeShiet wrote: I don't know what possessed me today. Everything went so well I can't even believe it. Clean and jerk went up 5lbs and felt easy the whole way through. I normally get stuck in the hole and am out of breath before the jerk. But the jerks today felt amazing, the scissoring under has never felt so swift and stable. Snatches were even better. Finally made it to 100lbs and people were staring. ALL EYES ON ME, shieeeeeet.
I will end my bragging here and once again want to say thanks to all the nice people in here offering advice, inspiration and help unconditionally.
On September 15 2011 11:41 Ingenol wrote: Is there any way cod liver oil could be making my hair fall out? I started taking 1 teaspoon daily which has 17% of the RDA of Vitamin A, so Hypervitaminosis A seems unlikely, but within a few weeks of starting my hair has started shedding like crazy. I have had zero problems with fish oil capsules in the past, but I've never taken CLO or anything like it.
What does hair-loss in male-pattern baldness "feel" like? Do you just start seeing it in your hairline/crown more and more over time or do you have the sensation that you hair is actively falling out at a fast rate?
There are some reports on the internet of people losing hair when taking CLO or other fish oils, but maybe I'm just going bald and am looking for excuses? No family history of male-pattern baldness on either side but my mom does use Rogaine. I've started using it as well and obviously have stopped the CLO now that I realize the timing lines up a bit.
I would be more scared of mercury poisoning...... especially since hair falling out is one of the signs and symptoms.
On September 15 2011 10:47 JeeJee wrote: A nutritional question.. So I've been on a bulking diet of 130g+ protein and something like 3000kcal, or whatever results in me gaining about 5lb/month, dunno the exact kcal numbers. So far, so good. Now let's say I want to cut a bit, something like 3lb/mo for a couple of months. So I'd have to decrease my kcals by quite a bit -- if I'm at +500 now, I'd want to be at like -400 or whatever, so a net change of almost 1,000 kcal. How am I supposed to maintain my 130g+ protein while cutting a third of my cals? Should I look into protein shakes? (note: the kcal numbers are very approximate.. in the end I judge how much I eat by how the scale moves)
e: I've never cut before so if I'm missing something obvious about the cutting process, let me know
skinless chicken breasts, egg whites, lean meat (i'd say 85% or more), tuna.
I'd keep the yolks... healthiest part by far and not significant amounts of kcals that it's gonna be harder cutting weight.
You have to cut fat too when cutting? What kind of fats?
Nope. Don't have to. But can.
I'd very much rather people just cut carbs to cut weight,
but if they're already on the lower end of carbs and need the carbs for working out/athletics then to drop weight its better to cut out fat instead.
Ok cool, I am still experimenting on how to cut right. My cut last time was pretty poor and I had to sit in the hot tub the day before weigh in. I am 6 weeks out from a comp, and maybe I should clean up my diet a little bit right now haha.
5x5x140 squats (a little below parallel, not quite ATG) 5x5x80 press (stalled twice finally made it!) 1x5x180 deadlift
Feels good to be getting those numbers up again. I might stall on the squats to improve technique though, I feel myself losing tightness just before hitting / getting out of the hole.
To anyone planning on going 5x5 - don't pressure yourselves to squat 220 by week 12 at the expense of technique.
First, a little background: I've been lurking on TLHF since february, never felt the need to actually post, but i told myself i would after i reached some level of progress i saw as reasonable.
At first, i was reading only out of curiosity and boredom at work, but i started to get motivated by you guys, so i decided to lose some weight when my family was away, just to show them that i wasn`t leaner because i didn't want to be. It worked really well, i did sprinting and a low carb paleo diet for something like 10 days, and the results spoke for themselves when people looked at me surprised.
The next months, i started boxing again, lost some more weight, while trying to eat healthier than usual (it's not easy to go paleo when you live with your parents). But after a while i got tired of that, mainly because i had no real boxing buddies, the ones training at the same time i as me were either total begginers, or way more advanced than me, both cases made sparring not that fun.
Wich leads me to june, when i decided "fuck this shit, i'll try this SS i've been reading so much about".
So, here are my starting stats:
Nick: Guaska Age: 20 / Height: 1,70m / Weight: 72kg Sarting date: 08/06/2011 (sorry, i'll be using dates the way they make sense, day/month/year) Squat - 38 kg Bench - 46 kg Deadlift - 42 kg OHP - 32 kg Powerclean - 32 kg
Now, my current stats, after around 3 months on SS as of 14/09/2011, and goals to 01/12/2011
Weight: 76 kg (at around 20% bf) -> 78 kg Squat: 104 kg -> 126 kg Bench: 74 kg -> 85 kg Deadlift: 120kg -> 150 kg OHP: 50 kg -> 60 kg Powerclean: 66kg -> 76 kg Chinups/Pullups (+10kg): 9-8-6 -> (+15 kg) -> 10-10-10
I decided to add chins/pulls at the end of every workout because i really like them, and only see people speaking well of them.
Recently i started taking fish oil, and my new job makes me stay out in the sun a lot, so i don't think i need to suplement on vitamin D. I try to eat as close to paleo as i can, no bread, close to no grains. The problem is my dad loves to make pasta, and i can't refuse his cooking very often. I've also been doing 1/2 GOMAD, for purposes of fullfiling my extra kcal/day.
I can't finish my post and not complain about people at my gym. I really get and urge to roar at any moron that says something along the lines of "72kg is to heavy for you to squat at your size". I ignore them, but i really want to scream "BITCH, that ain't even a work set, i'm just warming up over here". It's really weird, very few people squat, the one who do, use the dreaded smith machine, don,t go anywhere near paralel and have been squatting the exact same weight since i started there. I'm also the only one who does deadlifts and powercleans, so i had to learn to draw power from the weird looks i get.
That was i long one, i hope by posting i can get even more motivated.
So Ive been on the overweight side since highschool. Finally this summer I gained 20 pounds to 220 and with interviews for real jobs coming up I decided I needed a change. Cut my carbs(precious precious rice >_<) and started running HIIT daily as well as a bunch of push-ups every other day.
diet is an egg and 8oz coffee in the morning salad with lean chicken and minimal balsamic for lunch either ground beef or chicken breast and random vegetables for dinner
I have to say I am pleasantly surprised how much my appetite has decreased. its hasnt been hard at all the keep the diet up. although I do get cravings on the weekends when Im just sitting around.
all in all Ive dropped 15 pounds in 2 weeks, although I think thats just the easy stuff that I put on recently. My long term goal is like 170-180, but not in a terrible rush tbh. Im just surprised how easy it was to make a change.
On September 15 2011 12:30 Guaska wrote: First, a little background: I've been lurking on TLHF since february, never felt the need to actually post, but i told myself i would after i reached some level of progress i saw as reasonable.
At first, i was reading only out of curiosity and boredom at work, but i started to get motivated by you guys, so i decided to lose some weight when my family was away, just to show them that i wasn`t leaner because i didn't want to be. It worked really well, i did sprinting and a low carb paleo diet for something like 10 days, and the results spoke for themselves when people looked at me surprised.
The next months, i started boxing again, lost some more weight, while trying to eat healthier than usual (it's not easy to go paleo when you live with your parents). But after a while i got tired of that, mainly because i had no real boxing buddies, the ones training at the same time i as me were either total begginers, or way more advanced than me, both cases made sparring not that fun.
Wich leads me to june, when i decided "fuck this shit, i'll try this SS i've been reading so much about".
So, here are my starting stats:
Nick: Guaska Age: 20 / Height: 1,70m / Weight: 72kg Sarting date: 08/06/2011 (sorry, i'll be using dates the way they make sense, day/month/year) Squat - 38 kg Bench - 46 kg Deadlift - 42 kg OHP - 32 kg Powerclean - 32 kg
Now, my current stats, after around 3 months on SS as of 14/09/2011, and goals to 01/12/2011
Weight: 76 kg (at around 20% bf) -> 78 kg Squat: 104 kg -> 126 kg Bench: 74 kg -> 85 kg Deadlift: 120kg -> 150 kg OHP: 50 kg -> 60 kg Powerclean: 66kg -> 76 kg Chinups/Pullups (+10kg): 9-8-6 -> (+15 kg) -> 10-10-10
I decided to add chins/pulls at the end of every workout because i really like them, and only see people speaking well of them.
Recently i started taking fish oil, and my new job makes me stay out in the sun a lot, so i don't think i need to suplement on vitamin D. I try to eat as close to paleo as i can, no bread, close to no grains. The problem is my dad loves to make pasta, and i can't refuse his cooking very often. I've also been doing 1/2 GOMAD, for purposes of fullfiling my extra kcal/day.
I can't finish my post and not complain about people at my gym. I really get and urge to roar at any moron that says something along the lines of "72kg is to heavy for you to squat at your size". I ignore them, but i really want to scream "BITCH, that ain't even a work set, i'm just warming up over here". It's really weird, very few people squat, the one who do, use the dreaded smith machine, don,t go anywhere near paralel and have been squatting the exact same weight since i started there. I'm also the only one who does deadlifts and powercleans, so i had to learn to draw power from the weird looks i get.
That was i long one, i hope by posting i can get even more motivated.
It is crazy to me that non-trainer gym goers critique people while they are working out. At my gym I have never seen this even when somebody is basically just hurting themselves
On September 15 2011 12:30 Guaska wrote: First, a little background: I've been lurking on TLHF since february, never felt the need to actually post, but i told myself i would after i reached some level of progress i saw as reasonable.
At first, i was reading only out of curiosity and boredom at work, but i started to get motivated by you guys, so i decided to lose some weight when my family was away, just to show them that i wasn`t leaner because i didn't want to be. It worked really well, i did sprinting and a low carb paleo diet for something like 10 days, and the results spoke for themselves when people looked at me surprised.
The next months, i started boxing again, lost some more weight, while trying to eat healthier than usual (it's not easy to go paleo when you live with your parents). But after a while i got tired of that, mainly because i had no real boxing buddies, the ones training at the same time i as me were either total begginers, or way more advanced than me, both cases made sparring not that fun.
Wich leads me to june, when i decided "fuck this shit, i'll try this SS i've been reading so much about".
So, here are my starting stats:
Nick: Guaska Age: 20 / Height: 1,70m / Weight: 72kg Sarting date: 08/06/2011 (sorry, i'll be using dates the way they make sense, day/month/year) Squat - 38 kg Bench - 46 kg Deadlift - 42 kg OHP - 32 kg Powerclean - 32 kg
Now, my current stats, after around 3 months on SS as of 14/09/2011, and goals to 01/12/2011
Weight: 76 kg (at around 20% bf) -> 78 kg Squat: 104 kg -> 126 kg Bench: 74 kg -> 85 kg Deadlift: 120kg -> 150 kg OHP: 50 kg -> 60 kg Powerclean: 66kg -> 76 kg Chinups/Pullups (+10kg): 9-8-6 -> (+15 kg) -> 10-10-10
I decided to add chins/pulls at the end of every workout because i really like them, and only see people speaking well of them.
Recently i started taking fish oil, and my new job makes me stay out in the sun a lot, so i don't think i need to suplement on vitamin D. I try to eat as close to paleo as i can, no bread, close to no grains. The problem is my dad loves to make pasta, and i can't refuse his cooking very often. I've also been doing 1/2 GOMAD, for purposes of fullfiling my extra kcal/day.
I can't finish my post and not complain about people at my gym. I really get and urge to roar at any moron that says something along the lines of "72kg is to heavy for you to squat at your size". I ignore them, but i really want to scream "BITCH, that ain't even a work set, i'm just warming up over here". It's really weird, very few people squat, the one who do, use the dreaded smith machine, don,t go anywhere near paralel and have been squatting the exact same weight since i started there. I'm also the only one who does deadlifts and powercleans, so i had to learn to draw power from the weird looks i get.
That was i long one, i hope by posting i can get even more motivated.
It is crazy to me that non-trainer gym goers critique people while they are working out. At my gym I have never seen this even when somebody is basically just hurting themselves
I feel like I'm so filled with knowledge from this thread, so if I see someone new I personally like giving pointers even though I'm not super qualified. I approach them friendely, but I only do so for real beginners. If I see someone squating 95lbs and they still only manage to go down a quarter (suprisingly too many people at my gym) I like to give them advice and explain why it is better to do.
Some people don't want it, but most do, and it's silly to be watching people waste their time in the gym and not help them, especially when they are trying to improve.
That's pretty nice of you FiWiFaKi, I wish more people are like you when it comes to helping. As you probably know, some people are assholes/idiots when they are telling someone in the gym what to do, hell it's happened to me a few times.
EPT
finally made it!)
