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On February 25 2011 05:17 BabyGiraldo wrote:
Quick Question: I am running 4 days a week and doing some moderately intense lifting (i'm not trying to get big, just toned). Should I have a leg workout day if i'm running 4 times a week? I would assume if I was lifting hard I would just to stay in proportion, but like I said I'm really not trying to add tons of muscle
Your size is a function of how much you eat- do you want to lose weight, or stay at the same weight with lower bodyfat?
Either way, unless you're running for conditioning reasons (sports)- or if you just like running!- it's more efficient to drop the cardio and do high intensity lifting with maintenance or below maintenance caloric intake.
Also, whats your diet look like?
There's also a question of how much and how hard you are running. If you are running for aerobic reasons (jogging for long periods of time), you'll find that you'll have trouble adding mass to legs. If that's the case, I'd suggest doing exercise that involve the hamstrings. Deadlifts, Romanians, Glut-Ham-Raise, stuff you can't get from running unless you're doing sprints.
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I'm home for reading week so I decided to see my usual physiotherapist about my hands (military doctors followed a strict "ibuprofen, you're good to go" mentality). He had me do a bath of both of my hands in a slushy ice/water mixture for 10 minutes. It felt like I was going to fucking die, easily the most unbearable pain I've ever had to bear :p
His line of reasoning is that it flushes all of the fluids out of the area, and pretty much brings them to hypothermic levels; when you take your hands out of the ice, your hands get flushed with 239403249023842x the blood they normally have (which speeds recovery). It's like athletes taking ice baths after some hard training.
Anyways, it works and my hands feel great the next morning. I'd recommend it to anyone who enjoys pain :p
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I'm home for reading week so I decided to see my usual physiotherapist about my hands (military doctors followed a strict "ibuprofen, you're good to go" mentality). He had me do a bath of both of my hands in a slushy ice/water mixture for 10 minutes. It felt like I was going to fucking die, easily the most unbearable pain I've ever had to bear
His line of reasoning is that it flushes all of the fluids out of the area, and pretty much brings them to hypothermic levels; when you take your hands out of the ice, your hands get flushed with 239403249023842x the blood they normally have (which speeds recovery). It's like athletes taking ice baths after some hard training.
Anyways, it works and my hands feel great the next morning. I'd recommend it to anyone who enjoys pain
The hot water at our house is on the fritz... I guess I have no choice but to try this lol
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YEAH BUDDY LIGHT WEIGHT BABY AIN'T NOTHIN' BUT A PEANUT
PR: 80 kg snatch@75 kg bw . Snatched it twice in 3 tries which was very satisfying.
85 next time!
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On February 25 2011 05:18 Advocado wrote:
I'm having consuming the huge amounts of food for gaining muscle/weight while doing SS. Do you guys have tips? I've been drinking a lot of whole fat milk as that is easy to both buy/consume, but real food is both kinda expensive and timeconsuming to prepare? Sometimes i just chow down on 1 litre of 3 % fat yoghurt.
Sorry for repeat of topic if there has been adequate coverage of this already.
Oh yeah and accidently chewing on fish oil pills while eating supper is fucking disguisting man lol. Feels like a gay fish just came in my mouth rofl.
heat some oil up, throw a dead animal and some veggies in there. check if its done after 5 minutes, if yes, dig in, if not wait another 5 minutes and check again.
not that hard! good tip is to prepare food for the whole day in one session so you only have to put it in the microwave!
also lol @ gay fish cum in your mouth
since i've started SS (one month ago) i've gained like 4kgs lol... starting to look like a fatty again. not sure how I feel about that :/ might have to start cutting sooner than I had planned. my scales say that i'm at about 16.5% bf (was just above 15% when I started), but it feels like more
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On February 25 2011 06:05 Nazarene wrote:
YEAH BUDDY LIGHT WEIGHT BABY AIN'T NOTHIN' BUT A PEANUT
PR: 80 kg snatch@75 kg bw . Snatched it twice in 3 tries which was very satisfying.
85 next time!
Fuck yeah, nice job!
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nice :DDD
over bw snatch is awesome!
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I hope you're not chewing on those plastic fish oil capsules Avocado, those are meant to be swallowed :D
either way, suck it up. it's good for you.
builds character and such
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On February 25 2011 05:18 Advocado wrote:
I'm problems having consuming the huge amounts of food for gaining muscle/weight while doing SS. Do you guys have tips? I've been drinking a lot of whole fat milk as that is easy to both buy/consume, but real food is both kinda expensive and timeconsuming to prepare? Sometimes i just chow down on 1 litre of 3 % fat yoghurt.
Sorry for repeat of topic if there has been adequate coverage of this already.
Oh yeah and accidently chewing on fish oil pills while eating supper is fucking disguisting man lol. Feels like a gay fish just came in my mouth rofl.
Cooking day is often the ideal way, saves you a whole lot of time and money. I dunno if it is just me but chewing fish oil caps is fun...
@Shallow: Ice baths are awesome. My old gym had one going outside during the winter. You actually had to move a 15 cm thick ice plate in order to get in.
@Nazarene: Great job!
@Zafrumi: Might want to add some easy cardio in between your workouts. I feel it helps me keep my bf lower and appetite up.
Today's workout:
Push Press: 60kg x 3, 70kg x 3, 75kg x 3, 80kg x 1, 80kg x 2 and 3 singles of 80kg.
AAAAAAlmost got dragonflags some other stuff for abs.
The 80kg sets were quite odd. Was going for a double in the first one and almost got it and in the second set I wasn't even trying that hard. Just felt good after the first rep and decided to do another one lol.
At the end of the workout 2 of the most hillarious types appeared at the gym. One an exact copy of "Scumbag Steve" and the other one @60kg bw, in a wifebeater and the most hideous dr. pepper nightpands tucked into his equally ugly striped socks....you can guess the rest.
They start out by asking my buddy if deadlifts don't train the biceps cause they were going to do arms, and apparently they aren't so Dr. pepper then starts doing some awful pullups but thankfully Steve stops him. And starts telling him how stupid he is, starting doing some heavy ass exercice without jogging for at least 30 mintues.
Needless to say, me and my partner lauged our asses off.
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Ate 2 chipotle burritos...it was buy one get one free and i can't turn down such a tasty challenge  Looking like a two meal day with a snack later (breakfast was like 1/3 pound ground beef 3 eggs scrambled :D )
@eshlow...i've narrowed it down to an accute pain across the middle of my shoulder blade, most notably felt as i bring the bar in front of me during a snatch (was just doing the bar, no weight) and during the "Y" in the shoulder circuit. Any idea what this means?
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On February 25 2011 05:17 BabyGiraldo wrote:
Quick Question: I am running 4 days a week and doing some moderately intense lifting (i'm not trying to get big, just toned). Should I have a leg workout day if i'm running 4 times a week? I would assume if I was lifting hard I would just to stay in proportion, but like I said I'm really not trying to add tons of muscle
If you're trying to add just a little bit of mass all over and cut down on body fat, you shouldn't really have "days" at all - most workouts will be full body, like starting strength discussed throughout this topic. The difference is that while those of us trying to get huge will eat 3-5,000 calories per day, you'll be eating at just a TOUCH over your maintenance level. Depending on how much running you're doing, that may still end up being 3-5k calories, but it's for different reasons. You'll also make much slower progress with adding weight to your lifts in the manner, but if that isn't your goal then who cares? =p
On February 25 2011 05:18 Advocado wrote:
I'm problems having consuming the huge amounts of food for gaining muscle/weight while doing SS. Do you guys have tips? I've been drinking a lot of whole fat milk as that is easy to both buy/consume, but real food is both kinda expensive and timeconsuming to prepare? Sometimes i just chow down on 1 litre of 3 % fat yoghurt.
Sorry for repeat of topic if there has been adequate coverage of this already.
Oh yeah and accidently chewing on fish oil pills while eating supper is fucking disguisting man lol. Feels like a gay fish just came in my mouth rofl.
Milk is your best friend, as you have discovered. Eggs and bacon, I have discovered are my second best friend. Throw 4 jumbo eggs in a frying pan, scramble them, take the same frying pan when they're done and heat up 6-8 strips of bacon. Three cups of whole milk with the breakfast and you're up to 1130 calories that took you fifteen minutes to cook AND eat, with only one pan dirty. There's no carbs in there, plenty of protein, and a good amount of fat. EZPZ. I also find it helps to have some kind of healthy snack you can just down a handful off when you go for a glass of milk. For me, that's almonds/walnuts/pistachio nuts. Somewhere between one and two handfulls is an extra 150 calories, the same as your cup of whole milk. They're also paleo friendly and DELICIOUS. Nuts are good sources of fat, decent protein, fiber, and some minerals.
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Phyre is clearly a bulking newb. You could the bacon before hand and then COOK THE EGGS IN THE BACON GREASE
om nom nom nom (this is my breakfast every morning provided i have bacon)
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On February 25 2011 09:32 decafchicken wrote:
Phyre is clearly a bulking newb. You could the bacon before hand and then COOK THE EGGS IN THE BACON GREASE
om nom nom nom (this is my breakfast every morning provided i have bacon)
True words brother, true words.
Besides it takes damn long to fry bacon so if you do your eggs first they are cold when the bacon finishes (at least when you do 200-250g portions like me  ) and not as tasty.
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I also subscribe to the bacon first method to capitalize on the tasty grease. However, usually there's more grease than I wish to cook with, so I pour some of it in a cup and save it for later.
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Never thought of doing it that way. Mind blown.
sJarl, I dont see how your eggs could be getting cold? Takes maybe a minute to cook six strips of bacon for me, and I like mine pretty crispy.
I have two pounds of bacon (at least) in my fridge pretty much at all times. Great stuff.
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On February 25 2011 04:31 phyre112 wrote:Show nested quote +On February 25 2011 02:57 decafchicken wrote:On February 25 2011 01:33 eshlow wrote:On February 25 2011 01:23 vicariouscheese wrote:On February 25 2011 01:17 eshlow wrote:On February 25 2011 00:51 RAGEMOAR The Pope wrote:
I'm not sure if protein supplements such as creatine, whey & casein are truly good for you. They merely increase water muscle mass and mess with the usual balances of proteins gained from eating normal foods. You will get "swole" from them, but the muscle mass you're putting on isn't the desirable lean muscle mass.
It would be better for your body to have a peanut butter sandwich or other natural proteins (beef, chicken, fish, etc.) immediately after working out.. uhhh? Whey and casein are pure protein (well, different types of protein from dairy). Your body in general doesn't care where it gets its protein sources for building muscle. So if you need extra protein those are good sources. Also, vegetetable type protein actually has lower absorption rates than animal proteins so peanut butter, beans, etc all that kind stuff isn't actually a better source of protein than whey, casein, and animal proteins Secondly, creatine is basically an energy carrier within the cell. Yes, it does draw water in but it generally allows you to get a few extra reps in during workout which will allow better stimulus for muscle mass. So it's not a protein supplement... and it's generally effective for adding muscle mass. Though i agree generally -- eat real foods. Not sure where RAGEMOARs comment came from, but we would generally advocate protein from meat anyways... probably something in the OP about supplements that I completely forgot about If you can't get enough protein in natural foods (high school kid who can't change the family's eating patterns comes to mind) then sure, use some whey and such. I'd usually chalk that up to lazyness and not wanting to cook for most people though. :\ I get irritated when I see creatine myths being spouted.... probably the one supplement that has the most myths around it he said/she said without people looking up what it actually does physiologically in the body Myths in general make me very upset. The ones on dietary fat and cholesterol really get me When my cell bio professor discusses the reasons that high cholesterol is dangerous, Ii'm ok with that. The man studies cell membrane proteins for a living, he knows about cholesterol. When he says things like "stop eating egg yolks for lower cholesterol" I'm less ok with it. When he says something about how its better to eat only polyunsaturated fats, despite the fact that he just discussed the process by which saturated fats are naturally made in animals, I am just not ok. I start my nutrition minor next semester.... i just have to wonder how much of it is going to make sense at all.
Yes, nutrition is basically a warzone and full of misinformation
Every nutrition person I've met (who hasn't indepedently research and come back with something like Paleo/eat real foods/etc.).
Spouts the usual...
~Need lots and lots of carbs... bread, pastas, cereals, etc.
~eat lots of polyunsats
~avoid sat fats
~avoid cholesterol (even though dietary cholesterol doesnt correlate with blood levels since the liver can produce its own)
It's so disgusting.
How can you advise someone with diabetes who have insulin issues which are exacerbated by EATING CARBS to eat lots of carbs in the form of breads, cereals, pastas, etc???????
On February 25 2011 04:48 Slithe wrote:
Eshlow, I saw the orthopedist about my back pain (it's gone now) and he doesn't think it's anything like spondylolysis. He just recommended conservative treatment and also told me to not hyperextend my back beyond a certain angle because of the unfavorable load it puts on the spine.
However, I see that gymnasts are doing these back bridges and other crazy business with their backs. Is there any way to ease into it so that I can do these exercises, or should I just forgo it in favor of other back strengthening exercises?
It depends on what he thinks it is... did he give you a diagnosis?
You can try some hyperextension through something like seal stretch (google images first image) and see if that helps or hurts and then go from there?
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On February 25 2011 05:18 Advocado wrote:
I'm problems having consuming the huge amounts of food for gaining muscle/weight while doing SS. Do you guys have tips? I've been drinking a lot of whole fat milk as that is easy to both buy/consume, but real food is both kinda expensive and timeconsuming to prepare? Sometimes i just chow down on 1 litre of 3 % fat yoghurt.
Sorry for repeat of topic if there has been adequate coverage of this already.
Oh yeah and accidently chewing on fish oil pills while eating supper is fucking disguisting man lol. Feels like a gay fish just came in my mouth rofl.
Try to get dense caloric foods that are real foods...
Rice in general is fine if you're trying to gain mass. So are potatoes. Both pretty calorically dense. Fruits and veges unfortunately aren't that dense.
Fats/oils from meat and such as pretty good as well.
Shakes are an easy way to get dense calories.
If you have to get more kcals besides the milk the yogurt works. If you wanted to semi-dirty bulk I'd go with chocolate or ice cream... at least they have some redeeming nutrition value
On February 25 2011 05:41 ShaLLoW[baY] wrote:
I'm home for reading week so I decided to see my usual physiotherapist about my hands (military doctors followed a strict "ibuprofen, you're good to go" mentality). He had me do a bath of both of my hands in a slushy ice/water mixture for 10 minutes. It felt like I was going to fucking die, easily the most unbearable pain I've ever had to bear :p
His line of reasoning is that it flushes all of the fluids out of the area, and pretty much brings them to hypothermic levels; when you take your hands out of the ice, your hands get flushed with 239403249023842x the blood they normally have (which speeds recovery). It's like athletes taking ice baths after some hard training.
Anyways, it works and my hands feel great the next morning. I'd recommend it to anyone who enjoys pain :p
Sometimes contrasting is better... ice slush/water then go into hot water for a couple minutes then reverse.
I knwo some people who swear by just the ice/slush... then some others who swear by the contrast bath type stuff.
Honestly,... there's no support for this type of stuff in the studies at all (if you look through pubmed) but anecdotally there's strong evidence it works. So if it works by all means do it
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On February 25 2011 11:02 eshlow wrote:Honestly,... there's no support for this type of stuff in the studies at all (if you look through pubmed) but anecdotally there's strong evidence it works. So if it works by all means do it
Slightly related note, best place for a newb to look through studies? Pubmed, anything else?
Also had a friend tell my workout partner not to drop so fast on squats because it puts a ton of strain on your knees. He's a volleyball player and as such worried a little more than usual about knee injuries- I was looking through information to see if I could find anything on speed/impact of squats on knees, and all I've found so far is strain on knees at different angles of squatting (above parallel straining the knees kind of thing) but the only thing that I found related to speed was going too fast usually leads to a rounded back or lack of tightness in your core/glutes/hamstrings.
Obviously doing squats wrong can be detrimental to knees, but any input on this?
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On February 25 2011 08:52 decafchicken wrote:
@eshlow...i've narrowed it down to an accute pain across the middle of my shoulder blade, most notably felt as i bring the bar in front of me during a snatch (was just doing the bar, no weight) and during the "Y" in the shoulder circuit. Any idea what this means?
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On February 25 2011 11:31 vicariouscheese wrote:Show nested quote +On February 25 2011 11:02 eshlow wrote:Honestly,... there's no support for this type of stuff in the studies at all (if you look through pubmed) but anecdotally there's strong evidence it works. So if it works by all means do it Slightly related note, best place for a newb to look through studies? Pubmed, anything else? Also had a friend tell my workout partner not to drop so fast on squats because it puts a ton of strain on your knees. He's a volleyball player and as such worried a little more than usual about knee injuries- I was looking through information to see if I could find anything on speed/impact of squats on knees, and all I've found so far is strain on knees at different angles of squatting (above parallel straining the knees kind of thing) but the only thing that I found related to speed was going too fast usually leads to a rounded back or lack of tightness in your core/glutes/hamstrings. Obviously doing squats wrong can be detrimental to knees, but any input on this?
I dont think there is anything bad about dropping fast. If you squat to the bottom, you can bounce out when u drop fast. Most oly lifters do that. If you lift slow, your not going to lift as much weight.
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EPT
