|
On September 20 2011 13:27 RemedySC wrote:Show nested quote +On September 20 2011 13:09 FiWiFaKi wrote:On September 20 2011 12:39 RemedySC wrote:Squat: 3x5 190lbs Bench: 3x5 120lbs (Deloaded after three fail attempts at 135lbs.) Deadlift: 1x5 240lbs PRTaking a police prep course at the moment, today we just started doing gym. It wasn't too bad, just a lot of running so far. Hope it doesn't interfere with Starting Strength, although I may switch to an advanced novice program in the next month. If anyone has any advice on progressing out of starting strength I would greatly appreciate it.  Do you feel like you're plateauing? Because I am just a little bit taller (5'9.5) and 160lbs and I'm not sure at your exact body build. But just a little bit ago my weights were almost identical to yours. Right now I have: Squat: 245lb (225lb w/ atg) Bench: 155lbs Deadlift: 275lb And I do feel like most people can reach those numbers and higher off SS. I think a few big things are, make sure you are eating enough, atleast to me 144lbs bodyweight sounds quite light for your lifts. And if you still see no progress in 2-3 weeks, well then there are a lot of suggestions on the SS wiki as how to go from there. The two lifts I feel I am plateauing on are Squat and Press. I'm confident that the other lifts could go up still. I'll list my best lifts: Squat: 200lbs 3x5 Bench: 130lbs 3x5 Press: 90lbs 3x5 Deadlift: 240lbs 1x5 Powerclean: 130lbs 5x3 As for my weight, my goal is to hit 160lbs by the end of the year. I'll try eating more and stick with it for another month to see how things go.
If you can improve bench press, you can improve press too.
What I do to check how I'm eating is: I keep a thin layer of fat on my stomach, and as a week passes I see how it changes, and overtime you get an idea of how much you can/should eat. Especially while doing SS you shouldn't be worried about a little fat.
Of course your eating can't be bad if you progressed this far, so I wish the best of luck to you (=
|
On September 20 2011 14:02 RosaParksStoleMySeat wrote:
Eshlow and everyone else will help you out. Here is my advice for losing weight:
1.) Don't worry about how much you're currently eating. First and foremost, I say get quality under control. Let's define "quality." Quality (for weight loss) is:
-Low carb (100-125g/day maximum).
-High protein (for your weight, 230g/day is good).
-High fat (as much saturated and unsaturated fat as you can get in).
NO NO NO NO NO he shouldn't eat as much fat as he can get in, that will make him stay fat or get fatter.
You're worried about quality of weight lost? You have an overweight beginner, give him sufficient protein (>150g/day) and a calorie deficit and he will lose fat and gain muscle since he is a BEGINNER. God damn it's not complicated.
He should develop good eating habits and switch out processed foods for natural foods, and hopefully his satiety will better match his intake to his expenditure and he'll lose weight.
And if that doesn't work he should count calories.
|
On September 20 2011 14:20 NokCha wrote:Show nested quote +On September 20 2011 14:02 RosaParksStoleMySeat wrote:On September 20 2011 13:50 NokCha wrote:
I just recently joined the gym lately because i needed to get in shape. I ended up hiring a fitness trainer for like $26/hr but i'm starting to have doubts to if hes training me correctly.
He told me to eat a protein shake (2 scoops(50g)) every single morning the moment i wake up and to eat small healthy snacks like nuts, fruits, or another protein shake(this is what i'm doubting) between meals.
I'm
Height: 5'7
Age: 23
Weight: 230lb
BF%=27%(I think this is inaccurate :\ He made me hold something that looked like a x-box controller and it magically told me my BF%)
Its been 2 weeks since i've trained with him (1 x a week) and i train 3-4 times every week by myself
My weight hasn't changed whatsoever.
My question is if its ok to eat so much protein in a day. I googled it and it said that its ok to overdose on protein as you pee it out but i'm worried about the excess calories in it. My trainer says its good calories and that i shouldn't worry about it at all.
I'm eating about 100-150g of protein a day.
Please fire that fitness trainer. Like, everything he's had you do is wrong in some way. I know that you are new to the gym and you don't know much about how to take off pounds, which is understandable, but you can find the information in this thread right here for free! Eshlow and everyone else will help you out. Here is my advice for losing weight: 1.) Don't worry about how much you're currently eating. First and foremost, I say get quality under control. Let's define "quality." Quality (for weight loss) is: -Low carb (100-125g/day maximum). -High protein (for your weight, 230g/day is good). -High fat (as much saturated and unsaturated fat as you can get in). For example, a good breakfast would be some eggs. If you want, kimchi would be a good addition to it; I'm not Korean but I love this combination. The eggs are high in healthy fats and also have a decent amount of protein. For lunch, I'll generally have some beef, chicken, or fish, and then some vegetables along with it. For dinner I typically stick to fish, although any protein is fine. When I'm cutting I'll often eat bacon and eggs twice a day, but when I do that I'll always mix spinach into my eggs for the extra nutrients. 2.) Don't worry about when you're currently eating. You don't need to be snacking all day; actually, this is not productive for weight loss. Intermittent fasting is highly helpful for losing weight. I use the Leangains method for weight loss, which is basically this: -Determine a "fasting period" of 16 hours (8 pm to 12 pm the next day is popular) -During the fasting period, simply don't eat. -During the refeeding period (which based on the above example would be 12 pm to 8 pm), eat. The breakfast lunch and dinner option from above is fine. Intermittent fasting helps a lot with weight loss for a multitude of reasons. 3.) Train smart. I recommend Staring Strength to beginners because it will help you learn the main lifts and focus on compound movements. Information about it should be in the opening post. Good luck. Thank you for such a quick reply. Unfortunately i cannot fire my personal trainer as i have a 1 year commitment with him. But the good thing is i can switch trainers to some other trainer that works at the gym. My current one has had me do machines the first workout and then the second workout he made me sprint back and forth across the gym like 9 times while touching cones and balancing on some sort of ball while hes trying to throw me off balance. He said i have plenty muscles but my core and conditioning is very weak. Most of the trainers here seem to focus alot on core. Is it really that important to losing weight? Sometimes they make me do squats for half an hour or wall sits while they try to throw me off balance.
Everything you'll ever want to know is on
bodyrecomposition.com
Long story short:
Sufficient protein
Sufficient calorie deficit
Proper training
Is all you really need to get in shape.
|
So today was the first day of wrestling practice. Lots of new kids so it was an easy day just teaching basic stance and all that jazz. Got the team in the weight room afterwards. Basically 70% of them have probably never touched a weight in their life. Getting the team on A program as close to SS as possible. 50 kids and only 4 squat racks. So kinda hard to get everyone to get all the lifts within like 45 minutes. Also deadlifted 4 plates twice. Felt saucy and put 20 more pounds on and hit 425. No vid though  didn't have my phone on me at the time. But my lower back is quite tired haha
|
On September 20 2011 14:44 Mithrandir wrote:Show nested quote +On September 20 2011 14:02 RosaParksStoleMySeat wrote:
Eshlow and everyone else will help you out. Here is my advice for losing weight:
1.) Don't worry about how much you're currently eating. First and foremost, I say get quality under control. Let's define "quality." Quality (for weight loss) is:
-Low carb (100-125g/day maximum).
-High protein (for your weight, 230g/day is good).
-High fat (as much saturated and unsaturated fat as you can get in).
NO NO NO NO NO he shouldn't eat as much fat as he can get in, that will make him stay fat or get fatter. You're worried about quality of weight lost? You have an overweight beginner, give him sufficient protein (>150g/day) and a calorie deficit and he will lose fat and gain muscle since he is a BEGINNER. God damn it's not complicated. He should develop good eating habits and switch out processed foods for natural foods, and hopefully his satiety will better match his intake to his expenditure and he'll lose weight. And if that doesn't work he should count calories.
If someone's not going to outright count calories (and lets be honest, no beginner is going to accurately estimate portions anyway) then making each meal high in fat is definitely going to help with his satiety, which is going to help in losing weight. I'd be willing to bet that this is what rosa meant, especially considering he also mentioned being low carb. Also, healthy paleo unprocessed foods tend to be higher in fat (meat) than a lot of the foods people are eating today (bread, crackers, sweets) so the fat increase is goign to happen anyway.
|
On September 20 2011 14:48 phyre112 wrote:Show nested quote +On September 20 2011 14:44 Mithrandir wrote:On September 20 2011 14:02 RosaParksStoleMySeat wrote:
Eshlow and everyone else will help you out. Here is my advice for losing weight:
1.) Don't worry about how much you're currently eating. First and foremost, I say get quality under control. Let's define "quality." Quality (for weight loss) is:
-Low carb (100-125g/day maximum).
-High protein (for your weight, 230g/day is good).
-High fat (as much saturated and unsaturated fat as you can get in).
NO NO NO NO NO he shouldn't eat as much fat as he can get in, that will make him stay fat or get fatter. You're worried about quality of weight lost? You have an overweight beginner, give him sufficient protein (>150g/day) and a calorie deficit and he will lose fat and gain muscle since he is a BEGINNER. God damn it's not complicated. He should develop good eating habits and switch out processed foods for natural foods, and hopefully his satiety will better match his intake to his expenditure and he'll lose weight. And if that doesn't work he should count calories. If someone's not going to outright count calories (and lets be honest, no beginner is going to accurately estimate portions anyway) then making each meal high in fat is definitely going to help with his satiety, which is going to help in losing weight. I'd be willing to bet that this is what rosa meant, especially considering he also mentioned being low carb. Also, healthy paleo unprocessed foods tend to be higher in fat (meat) than a lot of the foods people are eating today (bread, crackers, sweets) so the fat increase is goign to happen anyway.
If he's not losing weight, he's eating more than he thinks he is and the only SUREFIRE way to get around that is to count calories. I didn't say he should start out doing that, I said he should start out switching out processed foods for less processed foods, a recommendation everyone here agrees with.
And making each meal high fat will not help him lose weight. I guarantee someone will lose more weight with chicken breast than chicken thigh, even though the latter is higher in fat. Same with round roast vs. filet for red meat.
And there's a difference between MODERATE amounts of fat which I recommend and AS MUCH FAT AS HE CAN GET IN.
|
On September 20 2011 14:57 Mithrandir wrote:Show nested quote +On September 20 2011 14:48 phyre112 wrote:On September 20 2011 14:44 Mithrandir wrote:On September 20 2011 14:02 RosaParksStoleMySeat wrote:
Eshlow and everyone else will help you out. Here is my advice for losing weight:
1.) Don't worry about how much you're currently eating. First and foremost, I say get quality under control. Let's define "quality." Quality (for weight loss) is:
-Low carb (100-125g/day maximum).
-High protein (for your weight, 230g/day is good).
-High fat (as much saturated and unsaturated fat as you can get in).
NO NO NO NO NO he shouldn't eat as much fat as he can get in, that will make him stay fat or get fatter. You're worried about quality of weight lost? You have an overweight beginner, give him sufficient protein (>150g/day) and a calorie deficit and he will lose fat and gain muscle since he is a BEGINNER. God damn it's not complicated. He should develop good eating habits and switch out processed foods for natural foods, and hopefully his satiety will better match his intake to his expenditure and he'll lose weight. And if that doesn't work he should count calories. If someone's not going to outright count calories (and lets be honest, no beginner is going to accurately estimate portions anyway) then making each meal high in fat is definitely going to help with his satiety, which is going to help in losing weight. I'd be willing to bet that this is what rosa meant, especially considering he also mentioned being low carb. Also, healthy paleo unprocessed foods tend to be higher in fat (meat) than a lot of the foods people are eating today (bread, crackers, sweets) so the fat increase is goign to happen anyway. If he's not losing weight, he's eating more than he thinks he is and the only SUREFIRE way to get around that is to count calories. I didn't say he should start out doing that, I said he should start out switching out processed foods for less processed foods, a recommendation everyone here agrees with. And making each meal high fat will not help him lose weight. I guarantee someone will lose more weight with chicken breast than chicken thigh, even though the latter is higher in fat. Same with round roast vs. filet for red meat. And there's a difference between MODERATE amounts of fat which I recommend and AS MUCH FAT AS HE CAN GET IN.
I think the idea of eating as much fat as one can is so outrageous that it should be treated as a deliberate exaggeration  . Anyways, I am a chubby 210. I got down from ~300 by doing all cardio and calorie deficit (~1600). For the past couple months I have had ~2000 calories a day with ~200g of protein and very low carbs and have been lifting four days a week with very light cardio (10 min warmup and the occasional day between lifting for an hour). My weight has not changed at all but there is a VERY noticeable difference in how my body looks in both shape and visible muscle mass (as well as strength of course).
Take from this what you will. I just figured id throw out some numbers from a guy working the overweight side of the fitness equation.
|
On September 20 2011 13:27 RemedySC wrote:Show nested quote +On September 20 2011 13:09 FiWiFaKi wrote:On September 20 2011 12:39 RemedySC wrote:Squat: 3x5 190lbs Bench: 3x5 120lbs (Deloaded after three fail attempts at 135lbs.) Deadlift: 1x5 240lbs PRTaking a police prep course at the moment, today we just started doing gym. It wasn't too bad, just a lot of running so far. Hope it doesn't interfere with Starting Strength, although I may switch to an advanced novice program in the next month. If anyone has any advice on progressing out of starting strength I would greatly appreciate it. Do you feel like you're plateauing? Because I am just a little bit taller (5'9.5) and 160lbs and I'm not sure at your exact body build. But just a little bit ago my weights were almost identical to yours. Right now I have: Squat: 245lb (225lb w/ atg) Bench: 155lbs Deadlift: 275lb And I do feel like most people can reach those numbers and higher off SS. I think a few big things are, make sure you are eating enough, atleast to me 144lbs bodyweight sounds quite light for your lifts. And if you still see no progress in 2-3 weeks, well then there are a lot of suggestions on the SS wiki as how to go from there. The two lifts I feel I am plateauing on are Squat and Press. I'm confident that the other lifts could go up still. I'll list my best lifts: Squat: 200lbs 3x5 Bench: 130lbs 3x5 Press: 90lbs 3x5 Deadlift: 240lbs 1x5 Powerclean: 130lbs 5x3 As for my weight, my goal is to hit 160lbs by the end of the year. I'll try eating more and stick with it for another month to see how things go.
You can do it bud, hopefully our schedules can match up soon so we can hit the gym together again. I am plateauing hard on the Press gonna have to reset soon and i feel the bench closing in on me, i feel like it'll help if we can lift at the same time again haha. As for gaining weight i eat every three hours and its been working for me, i seem to be gaining weight and losing bf% maybe you could try that.
|
What is suifficient protein? There is so many numbers being thrown around. When trying to figure out my diet it seems weird to tryingt to hit 3k calories etc. and then finding out that my food is not protein heavy enough if we are talking 2-3 grams per kg? I've also seen that there were no bad side effects to getting very large amounts of protein (think it was 300-400)
|
Thanks to all for the great advice. What i'm getting from reading the posts is that i need to eat atleast >150g of protein a day while keeping low carbs and eating lean meats like chicken breasts in each meal rather than getting too much sat/unsat fat.
I'll start reading the book recommended on the front page and hopefully i'll see some results soon. And i'll also change my fitness trainer. He was recommending me some outrageous things like getting a crap load of fiber pills to eat before i go to sleep(6 fiber pills wtf i've never heard of anyone taking so many fiber pills)
Also, is it better to lift till you burn out or lift a certain amounts of sets?
|
On September 20 2011 13:01 eshlow wrote:Show nested quote +On September 20 2011 12:57 Aegisky wrote:
This is just a very general question about allergies: if one is allergic to dairy, eggs, seafood, and nuts, is there any substitute for thinks to consume in order to gain some weight? I don't really plan on really working out, etc., but I thought you guys might know. I'm really really skinny despite consuming a moderately high amount of foodstuffs, and was just wondering this out of random curiosity. Animals, birds, fruits, vegetables, Preferably grass fed animals... the fatty meat off them is rich and good. Coconut, and avocadoes are also some good fats too. If you're light you're not eating enough. Put what you in per day in a food calculator like fitday it will show you that you're not eating enough. edit if you need some good carbs mass up on the sweet potatoes. Love those.
hmmmm
are the fats (like the clear/white parts surrounding parts of the meat) of the meat good for you?
just in general.
|
South Africa4316 Posts
I've been doing 5x5 for a month and a bit now, and I think I hurt my back. With the heavier squat weights my back didn't stay straight which means I had to lift with my back before I could lift with my legs.
My question is, what should I do now? As I only just started, I don't really want to stop exercising now (although I don't think I can do squats), but I also don't want to further hurt my back. Also, is there any way I can speed up recovery?
|
Zurich15329 Posts
Gaaaah I hate myself. Felt super pumped yesterday but unfortuntately failed my last squat, which kind of strained my back. Went on to DL anyway, now I can barely move. Had to lie on my back to put on pants and shoes haha. When will I learn to listen to my body....
Hi Daigomi, nothing you can do really but wait with squats and DL until your back heals. Just like me TT.
|
On September 20 2011 16:17 zatic wrote:
Gaaaah I hate myself. Felt super pumped yesterday but unfortuntately failed my last squat, which kind of strained my back. Went on to DL anyway, now I can barely move. Had to lie on my back to put on pants and shoes haha. When will I learn to listen to my body.... You just like to rush things too fast, at least you live up to your icon!
|
NO NO NO NO NO he shouldn't eat as much fat as he can get in, that will make him stay fat or get fatter.
You're worried about quality of weight lost? You have an overweight beginner, give him sufficient protein (>150g/day) and a calorie deficit and he will lose fat and gain muscle since he is a BEGINNER. God damn it's not complicated.
I don't care how many times you say the word "NO." Fat does not make people fat; this is a myth, and until you do some real research on this subject, I suggest you stop giving people advice. Weren't you one of the people that Eshlow study bombed a few pages back? Figure it out already. Christ.
Quality control is quantity control. Foods with high dietary fat and high protein make for high leptin reception and a highly satiable diet. This in itself almost necessarily leads to a caloric deficit--that is, unless you're practically force-feeding yourself, you will stay satisfied longer after each meal and your caloric intake will naturally drop.
Both Robb Wolf and Mark Sisson agree that when picking up a new lifestyle, quality control should be the first step. Weight loss under high fat/high protein/low carbohydrate diets is rapid, helps increase insulin sensitivity, and works especially well for people with gluten intolerance. Aiming for a caloric deficit alone without quality control delivers results less quickly and participants in these studies report more frequent episodes of hunger and harder management.
See, we have a guy asking for advice, so I deliver him advice. You come in and spew your shit all over the thread soon thereafter, probably confusing the poor guy. Why do you do such stupid things?
Anyway, back on track here...
Today when power cleaning I had a callus tear and I was bleeding everywhere. I had to actually stop my cleans because just gripping the bar was agonizing. I did manage to work in some pull ups thanks to clever gripping strategies, but that kind of sucked in the end.
Anyway, up 3kg from a month ago! I'm trying to gain weight more slowly and steadily right now with a +20% caloric intake and plenty of high quality foods. My current bodyweight is 96.8kg, and I'm still working my way up to 105 .
|
Physical Therapy session was intense today, and because of this I decided to take an easy day for my workout and just make sure my form was right but use the same work sets as last session. I had wanted to do this anyways because I noticed after last session that, when warming up for squats I did them correctly, but when it came time to do the heavy weights I hadn't been going down as far as I did during warmups.
Also, although my ankle feels better than it has since before I injured it, I'm still too afraid to chance it on Power Cleans, so I'm just giving up and doing bent over rows. Coming down after the extension always feels iffy to me, and I really like being able to walk again.
|
Also, Dimsum, here's a new snatch video... a simple triple at 50kg. Light weight and all but I think I've improved quite a bit from last time.
Now with 30% less donkey kick!
+ Show Spoiler +
|
totally dig your ristos
|
On September 20 2011 15:54 Advocado wrote:
What is suifficient protein? There is so many numbers being thrown around. When trying to figure out my diet it seems weird to tryingt to hit 3k calories etc. and then finding out that my food is not protein heavy enough if we are talking 2-3 grams per kg? I've also seen that there were no bad side effects to getting very large amounts of protein (think it was 300-400)
Lyle McDonald (bodyrecomposition.com), recommends 1.1-1.4 g/lb for weight lifters. So yeah, 2-3 g/kg would be about right.
Also, that's the way my diet used to be, almost 4000cal/day but a lot of it was grains.
|
Week 3 Coan-Phillipi
2x170 kg DL - went well and I could feel I had more in me (even though it's actually a PR :-))
6x3 140 kg speed DL - went well but didn't feel THAT fast...
8x3 110 kg stiff leg DL - these are coming along very nicely, adding 10 kg. per session
8x3 70 kg rows - went fine
8x3 20 kg chinups - thinking about exchanging these for weighted glute-ham raises?? I feel like my chinups have nothing to do with my DL...
8x3 40 kg good mornings (finally understanding this exercise, will add more weight next time)
Like I mentioned, thinking about exchanging chinups for glute-ham raises. I think it would be especially beneficial for my DL since the point I am weakest at is the initial lift off the floor. Once I get it just 10 cm up it's np. What do you think sJarl/other people knowledgeable about DL?
|
|
|
|
|
|
EPT
