So I recently renewed my membership at the local gym, and got a free coaching lesson out of the deal. (Hagglehagglehaggle!) This was great, I thought, since I've recently started squatting (about a month ago) and wanted to review my techique.
This is what he told me:
1. My stance was too wide. (He said I should keep 'em shoulder width apart) 2 My toes was pointing too far out (He said that they should preferably point straight forward.) This feels odd and unnatural to me. Should this really be the case? 3 And this is the big one: my knees come forward too much. This feels important, but what should I do NOT to make them come forward? (I think my calves might be the issue here, the'yre just so tight.)
SO what do you guys think? I'll try to post a video when I can. I feel unceartain about 1 and 2, is he really correct?
I was debating between posting here or starting a new thread but hopefully some people here can help me out. I did read the OP btw.
Some background: I am a big guy, always have been. I am 6'3 and about 270 or so. I have played sports my whole life all the way through college and although I was still around 250 or so, I was in pretty decent shape.
The problem: I graduated about 2 years ago and haven't been working out nearly enough or eating as well as I did when I was playing sports for hours and hours every day. I have since shot up in weight and my fitness level is pathetic and I eat like shit.
The solution: This is where I need the help. I am not worried about starting to lift/work out again, that is the easy part for me and I rather enjoy it. My issue is dieting. I eat the worst food and I used to be able to 'get away with it' when I burned so many calories but that's no longer the case. I NEED to change my diet starting today. However I am a terrible cook and if something takes longer than 30 mins to make I won't do it. I need simple, healthy meals - the simpler the better. If I can get a basic plan for breakfast and lunch together and just have to really worry about cooking dinner than would be fantastic.
Age: 26 || Height: 6'3" || Weight: 270 lbs Starting Date: 9/19/11 || Goal Date: 12/25/11 Weight goals -- Want to lose 20-30 lbs or as much as possible Training goals -- Will be working out 6 days a week Nutrition goals -- This is where I need the help, I REALLY need to eat better
On September 20 2011 00:29 Civilkurage wrote: Hey TL!
So I recently renewed my membership at the local gym, and got a free coaching lesson out of the deal. (Hagglehagglehaggle!) This was great, I thought, since I've recently started squatting (about a month ago) and wanted to review my techique.
This is what he told me:
1. My stance was too wide. (He said I should keep 'em shoulder width apart) 2 My toes was pointing too far out (He said that they should preferably point straight forward.) This feels odd and unnatural to me. Should this really be the case? 3 And this is the big one: my knees come forward too much. This feels important, but what should I do NOT to make them come forward? (I think my calves might be the issue here, the'yre just so tight.)
SO what do you guys think? I'll try to post a video when I can. I feel unceartain about 1 and 2, is he really correct?
Stance should be where you are comfortable, but generally a little wider than shoulder width. Powerlifting style is quite wide.
Toes pointing outward is good. Pointing them straight forward is awkward and not natural.
You definitely do NOT want your knees coming forward too much. This is done by sitting back and start the motion with your hips, not your knees. This is difficult to explain, but sitting back is very important.
On September 19 2011 15:18 RosaParksStoleMySeat wrote: Congratulations Decaf! You have excelled in the Olympic lifts so fast. What is your bodyweight at right now? Are you competing in the 105kg- class?
Today's workout:
95kgx3x10 squats Clean and Jerk to max (just went to 65kg, still not comfortable dipping to catch the bar, still power jerking because split jerk hurts my shoulder) 65kgx5x5 push press
My legs were shaky and I felt like throwing up at the end of my third set of squats. This was my first time ever doing 3x10, and god damn it's intense. Felt good as fuck.
94kg class still...weighed in at 92.7 T_T
Also, see funkie's post :-p BTW really weird that you can power jerk but not split jerk cause of a shoulder issue.
On September 19 2011 18:38 feanor1 wrote: Jake Age: 20 || Height: 6'6" || Weight: 190 lbs Starting Date: 9/20/2011 || Goal Date: 12/31/2011 Weight goals -- 200lbs Training goals -- 195 lbs Bench Not sure on other benchmarks Nutrition goals -- Eating enough to gain mass, IE not skipping meals when i am busy
I have been working out for a little under a year with a couple of friends, but I really want to actually get serious about gaining some mass and strength. Haven't been following any system or anything. Making it once or twice a week doing bench(Pyramid 8, 6, 4, 2, 1), curls(3X10), shrugs, preacher curls, dumbbell Triceps extension, maybe varying a biceps exercise.
I put on around 15 pounds in the last year, my one rep bench max went from 125 to 175, and i can now do 3x5 bench at 135. Anyhow at 6'6" i would still like to put on quite a bit more weight, but really dont have all that much experience lifting. Any tips would be appreciated, I plan one going to the gym 3-4days a week(holding off on Cardio atm so I don't have to eat myself into a coma). PMs or replies. Thanks Also is 20 pounds gain in bench a reasonable goal is it too low???
Check out and do the starting strength program listed in the OP. You have a massive amount of weight/strength you can put on very fast simply by doing some real workouts, your current one is seriously the least practical thing i have ever heard of :-p Also start eating waaaaaaaay more.
On September 20 2011 00:29 Civilkurage wrote: Hey TL!
So I recently renewed my membership at the local gym, and got a free coaching lesson out of the deal. (Hagglehagglehaggle!) This was great, I thought, since I've recently started squatting (about a month ago) and wanted to review my techique.
This is what he told me:
1. My stance was too wide. (He said I should keep 'em shoulder width apart) 2 My toes was pointing too far out (He said that they should preferably point straight forward.) This feels odd and unnatural to me. Should this really be the case? 3 And this is the big one: my knees come forward too much. This feels important, but what should I do NOT to make them come forward? (I think my calves might be the issue here, the'yre just so tight.)
SO what do you guys think? I'll try to post a video when I can. I feel unceartain about 1 and 2, is he really correct?
1. Your feet are shoulder width apart and slightly toed out. 2. Head up, looking slightly above parallel. 3. Don’t look down! Ground is in peripheral vision only! 4. Accentuate the normal arch of the lumbar curve while pulling the excess arch out of the abs. 5. Keep midsection very tight. 6. Send your butt and your back down. 7. Knees track over the line of the foot. 8. Don’t let knees roll over inside of foot. 9. Keep your weight on your heels as much as possible. 10. STAY OFF THE BALLS OF THE FEET! 11. Delay forward travel of the knees as much as possible. 12. Lift your arms up and out as you descend. 13. Elongated torso. 14. Send hands as far away from butt as possible. 15. In profile, the ear does not move forward during the squat, only straight down. 16. Don’t just sink into the squat, pull yourself down with your hip flexors. 17. Don’t let the lumbar curve surrender as you settle into the bottom. 18. Stop when the fold of the hip is below the crease of the knee. Break parallel with your thighs. 19. Squeeeeeeeze glutes and hammies, rise without any leaning forward or shifting of balance. 20. Return on the exact same path as you descended. 21. Use every bit of musculature you can, no part of the body is left uninvolved. 22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you. 23. At the top of the stroke, stand as tall as possible.
On September 20 2011 00:32 Charger wrote: I was debating between posting here or starting a new thread but hopefully some people here can help me out. I did read the OP btw.
Some background: I am a big guy, always have been. I am 6'3 and about 270 or so. I have played sports my whole life all the way through college and although I was still around 250 or so, I was in pretty decent shape.
The problem: I graduated about 2 years ago and haven't been working out nearly enough or eating as well as I did when I was playing sports for hours and hours every day. I have since shot up in weight and my fitness level is pathetic and I eat like shit.
The solution: This is where I need the help. I am not worried about starting to lift/work out again, that is the easy part for me and I rather enjoy it. My issue is dieting. I eat the worst food and I used to be able to 'get away with it' when I burned so many calories but that's no longer the case. I NEED to change my diet starting today. However I am a terrible cook and if something takes longer than 30 mins to make I won't do it. I need simple, healthy meals - the simpler the better. If I can get a basic plan for breakfast and lunch together and just have to really worry about cooking dinner than would be fantastic.
TL;DR version - Overweight, need help with my diet.
I provided some links in the OP about this stuff in the nutrition section....
Throwing a steak/meat/fish on the stove takes no more than 10 minutes.... same with cooking eggs in the morning. Eat fruit on the side.
Crock pot is easy to make meals with veggies, meat, spices thrown in.
On September 20 2011 00:32 Charger wrote: I was debating between posting here or starting a new thread but hopefully some people here can help me out. I did read the OP btw.
Some background: I am a big guy, always have been. I am 6'3 and about 270 or so. I have played sports my whole life all the way through college and although I was still around 250 or so, I was in pretty decent shape.
The problem: I graduated about 2 years ago and haven't been working out nearly enough or eating as well as I did when I was playing sports for hours and hours every day. I have since shot up in weight and my fitness level is pathetic and I eat like shit.
The solution: This is where I need the help. I am not worried about starting to lift/work out again, that is the easy part for me and I rather enjoy it. My issue is dieting. I eat the worst food and I used to be able to 'get away with it' when I burned so many calories but that's no longer the case. I NEED to change my diet starting today. However I am a terrible cook and if something takes longer than 30 mins to make I won't do it. I need simple, healthy meals - the simpler the better. If I can get a basic plan for breakfast and lunch together and just have to really worry about cooking dinner than would be fantastic.
TL;DR version - Overweight, need help with my diet.
I provided some links in the OP about this stuff in the nutrition section....
Throwing a steak/meat/fish on the stove takes no more than 10 minutes.... same with cooking eggs in the morning. Eat fruit on the side.
Crock pot is easy to make meals with veggies, meat, spices thrown in.
On September 20 2011 00:32 Charger wrote: I was debating between posting here or starting a new thread but hopefully some people here can help me out. I did read the OP btw.
Some background: I am a big guy, always have been. I am 6'3 and about 270 or so. I have played sports my whole life all the way through college and although I was still around 250 or so, I was in pretty decent shape.
The problem: I graduated about 2 years ago and haven't been working out nearly enough or eating as well as I did when I was playing sports for hours and hours every day. I have since shot up in weight and my fitness level is pathetic and I eat like shit.
The solution: This is where I need the help. I am not worried about starting to lift/work out again, that is the easy part for me and I rather enjoy it. My issue is dieting. I eat the worst food and I used to be able to 'get away with it' when I burned so many calories but that's no longer the case. I NEED to change my diet starting today. However I am a terrible cook and if something takes longer than 30 mins to make I won't do it. I need simple, healthy meals - the simpler the better. If I can get a basic plan for breakfast and lunch together and just have to really worry about cooking dinner than would be fantastic.
Age: 26 || Height: 6'3" || Weight: 270 lbs Starting Date: 9/19/11 || Goal Date: 12/25/11 Weight goals -- Want to lose 20-30 lbs or as much as possible Training goals -- Will be working out 6 days a week Nutrition goals -- This is where I need the help, I REALLY need to eat better
That's the beauty about real food - you don't know how to cook at all and it will still taste great. Really, the basics are dead simple:
Throw some meat in a heated pan with some cooking fat or oil. Throw some veggies in a pot with little water (or wine, hmm). For the extra lazy, throw everything in one big pan, still works. Add salt and pepper, done.
Start with this: On medium heat, cook some onions in a big pan with butter until they get soft Put in a pork cut (preferably with bone) Slice up one apple (bite size slices) and put that in too Add salt and pepper Done (total 15 minutes)
My first week in gym went pretty ok except for one thing... My power clean is really terrible. I have googled and watched tons of clips from youtube but I just can't copy them
I found a clip that shows perfectly how I power clean:
Would like to get some additional tips and maybe some really good guide for complete beginner.
Hey Guys Im really glad I found this thread which made me realize that all this 12 reps for toning is appearantly bullshit, so I'd like to start the SS, what confused me abit is the cardo part which supposedly is useless, as well? So I just wanted to know if there is actually anything nonbeneficial in throwing in a cardio part after the workout since I like to spend 30mins on the treadmill after lifting weights.
My goal is to lose weight btw. I managed to lose 15kg last year with my "own freestyle" tactic but unfortunately I gained most of it again because I was really lazy the past year because of poker, sc2 etc this time I'd like to have a more systematic approach so I'd be happy if someone can answer my "cardio good/bad after workout" question.
the MAIN reason people dont do cardio after SS is because it slows down progress significantly. but if youre not worried about big numbers and wanna burn some extra calories, go ahead and do some cardio after your workout.
On September 20 2011 01:40 Crawler wrote: My first week in gym went pretty ok except for one thing... My power clean is really terrible. I have googled and watched tons of clips from youtube but I just can't copy them
On September 19 2011 19:13 Earll wrote: I sort of have the feeling that we are recommended away from eating bread, but my paleo~ish diet of basically only meat\fruits\vegetables and milk is getting pretty expensive, so I will probably add some bread to my diet. Was looking at some bread today which was like 20g protein 20g carbs (where 0.7g of them were from sugars?) Which seems pretty good to me? And eating one of those breads would also be like around half of my daily kcal.
Any type of grain/beans/etc. do not have protein that is readily absorbed for use for building muscle.
If you need carbs as stated beyond everything you should grab potatoes/sweet potatoes, white rice, gluten free oatmeal (although I've never heard of that one).
I prefer sweet potatoes or rice since they're relatively easy to get and prepare. Sweet potatoes are the best IMO especially with some cinnamon or cloves
Ah ok. Its not that I need more carbs (get enough of that from milk and fruits I guess) its more just that I was looking for a cheaper option. Eggs might be cheap though I guess. ate 1 full bread today though xD but thats ok.
Anyway. work out today was really fucked up. Not sure why. I just felt really... uncomfortable is the best word. Sort of nervous\bad about the whole ordeal. I dont know why. Partially because I felt sort of weak for some reason. (like I was sort of shaking doing bench press even with just the bar, or like when i was changing going down on my knees to change the weights of my deadlift, i could feel i sort of started to shake.)
I did do 2 squats of 57.5 kg or 60kg or something, which was supposed to be my new weight but it just felt really.. wrong and I ended up finishing at 50 or 55kg or something. Same with bench press I Also went slightly back on that. At least I didnt go back on the deadlift but i still was not at all happy with it.
Not sure what would cause this though, have been feeling good up untill this point pretty much. I am not at all happy with my form though and watched lots of videos yesterday which might have filled my head up too much. also only got like 4-5 hours of sleep which might have had some influence, and had a slight ehm. personal setback yesterday which might have had some influence on my lackluster performance. I dont know.
Thinking i will go again tomorrow though and either try to do the work out again for real, or just do lots of reps with no weights strictly to just perfect and get used to the form of the different moves, could this be a good idea?
@AsnSensation I don't think the point eshlow is trying to get across in the OP is that cardio is useless, more so that it's not necessary unless you're an endurance runner or something like that. If you wanna lose weight you'll do just fine eating right and lifting heavy. Eating is 90% anyway.
If you still would like to do cardio just because you enjoy it, or want to burn some extra calories, there probably isn't anything wrong with that. It's a useful tool to burn calories, but a lot of people seem to think it's a necessity to do cardio if you want to lose weight, which it isn't.
On September 20 2011 01:59 Zafrumi wrote: the MAIN reason people dont do cardio after SS is because it slows down progress significantly. but if youre not worried about big numbers and wanna burn some extra calories, go ahead and do some cardio after your workout.
HIIT would be preferable though
Always HIIT, i did 5months of simple 2h skiing, didnt help anything in basketball at school gym lesson etc, pointless. HIIT will improve your sprints and explosion more.
Doing my persuasive speech on Paleo tomorrow, could use some help clearing stuff up :D
So far my speech goes as following
Explain what Paleo is, explain the benefits (feel the way you are supposed to feel, cavemen were in WAY better shape than early peasants), split it up in nutrition & exercise
Do pro's and cons (Pro's you can eat bacon, cons no more pasta and bran muffins)
Explain WHY grains/high carb is unnecessary and even bad
Talk about why we don't need the fiber & Vit. B grains offer us
Exercise:
The way we used to exercise and how most of paleo (lots of meat, fish & eggs) is already a staple in any serious athlete's diet
Why carb-loading is useful is certain sports, but that's optimal nutrition for sub-optimal exercise
Why Paleo people take these supplements, despite their food being so healthy
Need to fill about five minutes. Anything you guys would like to add? Funny quotes/punchlines? I figured I'd go with 'Thank you for your five minutes, if you let me, I'll give you back five years'
On September 20 2011 03:13 BouBou.865 wrote: Doing my persuasive speech on Paleo tomorrow, could use some help clearing stuff up :D
So far my speech goes as following
Explain what Paleo is, explain the benefits (feel the way you are supposed to feel, cavemen were in WAY better shape than early peasants), split it up in nutrition & exercise
Do pro's and cons (Pro's you can eat bacon, cons no more pasta and bran muffins)
Explain WHY grains/high carb is unnecessary and even bad
Talk about why we don't need the fiber & Vit. B grains offer us
Exercise:
The way we used to exercise and how most of paleo (lots of meat, fish & eggs) is already a staple in any serious athlete's diet
Why carb-loading is useful is certain sports, but that's optimal nutrition for sub-optimal exercise
Why Paleo people take these supplements, despite their food being so healthy
Need to fill about five minutes. Anything you guys would like to add? Funny quotes/punchlines? I figured I'd go with 'Thank you for your five minutes, if you let me, I'll give you back five years'
EPT
I did read the OP btw.
this time I'd like to have a more systematic approach so I'd be happy if someone can answer my "cardio good/bad after workout" question.![[image loading]](http://i561.photobucket.com/albums/ss56/boomstick54/vegan-vs-carnivore-funny-ad-570x425.jpg)
