On October 31 2011 13:27 Orpheos wrote: FUCK. went to a friends house to eat for dinner. Im on a semi paleo, meaning its paleo when I can make it but i just eat w/e when I am out with friends. She made couscous + some stew and some dinner rolls. and FUCK my stomach is KILLING me. SO BAD. Ive eaten rice and gotten some stomach aches since going on paleo but man is this bad. zzzz. and ive only been on semi paleo for like a month and a half.
That's the annoying thing about cutting out grains. You lose all tolerance you had for them before.
Drinking kills workouts, like holy. I did not feel like doing anything today. Although I did a 545lb squat hold today, which felt extremely painful, and I have huge indents left on my back. Not to mention my back hurts. If alcohol is legal, ecstacy should be too. It isn't any worse for you and no hangover the next day.
So I ended up doing 7x5 squats 6x5 push press And completed some leg curls and some other shoulder exercise half-way.
On October 31 2011 12:45 Raambo11 wrote: Thats the thing... I've looked a lot and there arn't any gyms within a reasonable distance. I don't have the time to commute 1 hour each way to the gym...
Is there a place close by to where you work? Is it feasible for you to have a home gym?
I have been considering this, but the equipment seems really expensive on Amazon, not only the bar but especially the weight. Also the benches for BP seem quite expensive. ATM I am really motivated though so I might be willing to invest the money, any products/sites you would reccomend?
I work like 5 minutes away from where I live so doesn't help me to get closer to any gym's.
What's a good diet for gaining muscle mass? One of my friends told me to eat 5-6 meals a day and it consists of food like chicken breast, beef, whole-grain bread, oatmeal and etc. Is that a good way to start?
And what is a good workout routine to do at the gym for the upper body? I've been going there for around 2 months but I don't really follow a strict system, just the usual bench press, dumbbell press, bicep curls etc (around 10 reps and 5-6 sets for each exercise) I've gotten used to the usual weights and I should be going heavier with less reps to build muscle right? Aiming to gain muscle mass and increase my weight to around 160pounds.
On October 31 2011 14:35 Dante08 wrote: What's a good diet for gaining muscle mass? One of my friends told me to eat 5-6 meals a day and it consists of food like chicken breast, beef, whole-grain bread, oatmeal and etc. Is that a good way to start?
And what is a good workout routine to do at the gym for the upper body? I've been going there for around 2 months but I don't really follow a strict system, just the usual bench press, dumbbell press, bicep curls etc (around 10 reps and 5-6 sets for each exercise) I've gotten used to the usual weights and I should be going heavier with less reps to build muscle right? Aiming to gain muscle mass and increase my weight to around 160pounds. I'm 154 pounds and around 5'11.
Thanks guys for the help
well one of the worst mistakes you can make is only going to the gym for upper body. Squatting and deadlifting are probably two of the most important exercises for gaining muscle mass
On October 31 2011 14:35 Dante08 wrote: What's a good diet for gaining muscle mass? One of my friends told me to eat 5-6 meals a day and it consists of food like chicken breast, beef, whole-grain bread, oatmeal and etc. Is that a good way to start?
And what is a good workout routine to do at the gym for the upper body? I've been going there for around 2 months but I don't really follow a strict system, just the usual bench press, dumbbell press, bicep curls etc (around 10 reps and 5-6 sets for each exercise) I've gotten used to the usual weights and I should be going heavier with less reps to build muscle right? Aiming to gain muscle mass and increase my weight to around 160pounds. I'm 154 pounds and around 5'11.
Thanks guys for the help
Read and do Starting Strength.
Drink a gallon of whole milk every day. Eating 5-6 times a day isn't necessary, more or less all that matters is how much you eat.
On October 31 2011 14:35 Dante08 wrote: What's a good diet for gaining muscle mass? One of my friends told me to eat 5-6 meals a day and it consists of food like chicken breast, beef, whole-grain bread, oatmeal and etc. Is that a good way to start?
And what is a good workout routine to do at the gym for the upper body? I've been going there for around 2 months but I don't really follow a strict system, just the usual bench press, dumbbell press, bicep curls etc (around 10 reps and 5-6 sets for each exercise) I've gotten used to the usual weights and I should be going heavier with less reps to build muscle right? Aiming to gain muscle mass and increase my weight to around 160pounds. I'm 154 pounds and around 5'11.
Thanks guys for the help
well one of the worst mistakes you can make is only going to the gym for upper body. Squatting and deadlifting are probably two of the most important exercises for gaining muscle mass
On October 31 2011 14:35 Dante08 wrote: What's a good diet for gaining muscle mass? One of my friends told me to eat 5-6 meals a day and it consists of food like chicken breast, beef, whole-grain bread, oatmeal and etc. Is that a good way to start?
And what is a good workout routine to do at the gym for the upper body? I've been going there for around 2 months but I don't really follow a strict system, just the usual bench press, dumbbell press, bicep curls etc (around 10 reps and 5-6 sets for each exercise) I've gotten used to the usual weights and I should be going heavier with less reps to build muscle right? Aiming to gain muscle mass and increase my weight to around 160pounds. I'm 154 pounds and around 5'11.
Thanks guys for the help
Read both the general training and general nutrition thread.
Most beginners, it's recommended that you follow a program like starting strength for a few months (full body, 3x/week, linear progression) and eat a paleo diet - slightly above maintenance if you want to gain weight, slightly below if you want to lose.
Hit/exceeded all my goals except bench and overhead press. Overall very happy with the results. Will continue doing stronglifts 5X5 until I drop to 3X5 and 1X5 really enjoy the program. Will soon set new goals for myself for the next 12 weeks to motivate myself to hit them. Thanks for all the support so far TLH&F
Off-topic also won came first in my first tournament with my Mens team in curling! Had alot of fun went 6-1 and won $2500 beat a lot of the best teams around! Hope the rest of the season goes as well.
On October 31 2011 12:45 Raambo11 wrote: Thats the thing... I've looked a lot and there arn't any gyms within a reasonable distance. I don't have the time to commute 1 hour each way to the gym...
Is there a place close by to where you work? Is it feasible for you to have a home gym?
I have been considering this, but the equipment seems really expensive on Amazon, not only the bar but especially the weight. Also the benches for BP seem quite expensive. ATM I am really motivated though so I might be willing to invest the money, any products/sites you would reccomend?
I work like 5 minutes away from where I live so doesn't help me to get closer to any gym's.
Try sites like kijiji and craigslist to see if you can buy second-hand.
On October 31 2011 13:47 FiWiFaKi wrote: Drinking kills workouts, like holy. I did not feel like doing anything today. Although I did a 545lb squat hold today, which felt extremely painful, and I have huge indents left on my back. Not to mention my back hurts. If alcohol is legal, ecstacy should be too. It isn't any worse for you and no hangover the next day.
So I ended up doing 7x5 squats 6x5 push press And completed some leg curls and some other shoulder exercise half-way.
i went to work out on sunday with a huge hang over, I drank from 2 PM Sat. until 6 AM Sun, with 5 hours of sleep.
a nice work out made my headache go away and i was so glad that i went
So I've started doing SS and I've been hitting my lifts each workout without too much drama. Granted I started out as a total weakling:
Squat: 80 lbs Bench: 80 lbs DL: 75 lbs (after my first workout, every increase has felt insanely easy, so I think it was either piss-poor form or just being fat and lazy and tired the first time...I'll just keep increasing 10 lbs each time....eventually I'll hit that wall) OHP: 55 lbs Power Clean: still just the bar (granted I've only done this workout twice) since I'm trying to get the form correct...I'm missing a lot of flexibility in my arms/wrists, so racking the bar properly is difficult
My question relates to nutrition. I'm a fairly heavy guy (5'11", 235 lbs), so weight loss is my goal. Strength gains are all well and good, but I'm primarily interested in shedding fat. I've been eating about 2000 net kCal/day...that means on off days I consume between 1900-2200 kCals (depending on activity levels throughout the day, like whether I walk to/from stores or restaurants or go for a run), and workout days about 2600 kCals. This is significantly lower than the recommended intake posted frequently of 3000+ kCal/day for doing SS. However, most folks are underweight and using SS to gain mass (both muscle and fat, because they're underweight the fat isn't as large an issue)...I'd like to gain muscle mass, of course, but I'd like to do it without the associated gain of fat.
Since I'm already fairly overweight (at least 40 lbs), will the difference between my intake and the recommended intake in SS be made up by my body's fat stores, such that eating like I do I'll continue to make decent strength/muscle gains until the excess fat is mostly gone? Or is caloric intake contemporaneous to lifting necessary to realize such gains? Or does my question make no sense at all (HIGHLY LIKELY)? Thanks for your help....you guys are a huge motivation and great source of knowledge!
On November 01 2011 02:57 beberly wrote: So I've started doing SS and I've been hitting my lifts each workout without too much drama. Granted I started out as a total weakling:
Squat: 80 lbs Bench: 80 lbs DL: 75 lbs (after my first workout, every increase has felt insanely easy, so I think it was either piss-poor form or just being fat and lazy and tired the first time...I'll just keep increasing 10 lbs each time....eventually I'll hit that wall) OHP: 55 lbs Power Clean: still just the bar (granted I've only done this workout twice) since I'm trying to get the form correct...I'm missing a lot of flexibility in my arms/wrists, so racking the bar properly is difficult
My question relates to nutrition. I'm a fairly heavy guy (5'11", 235 lbs), so weight loss is my goal. Strength gains are all well and good, but I'm primarily interested in shedding fat. I've been eating about 2000 net kCal/day...that means on off days I consume between 1900-2200 kCals (depending on activity levels throughout the day, like whether I walk to/from stores or restaurants or go for a run), and workout days about 2600 kCals. This is significantly lower than the recommended intake posted frequently of 3000+ kCal/day for doing SS. However, most folks are underweight and using SS to gain mass (both muscle and fat, because they're underweight the fat isn't as large an issue)...I'd like to gain muscle mass, of course, but I'd like to do it without the associated gain of fat.
Since I'm already fairly overweight (at least 40 lbs), will the difference between my intake and the recommended intake in SS be made up by my body's fat stores, such that eating like I do I'll continue to make decent strength/muscle gains until the excess fat is mostly gone? Or is caloric intake contemporaneous to lifting necessary to realize such gains? Or does my question make no sense at all (HIGHLY LIKELY)? Thanks for your help....you guys are a huge motivation and great source of knowledge!
For a while, yes your body will make up the excess with energy that it has stored, provided that you are getting enough protein in as well. The 3500-4000 calorie recommendations are instead for people like me - I started SS at 6'4 145 pounds, and I'm now (still underweight imo) 6'4 185. I need to make a conscious effort to stuff myself if I want to put on weight.
As you lean out, your body holds on to fat stores "more tightly" so you will begin to sacrifice progress if you don't eat at a caloric surplus. At that time, it's probably a good idea to look into a traditional bulk/cut approach, or something like leangains... but at 5'11 with plenty to lose, you don't need to worry about that yet.
EPT
