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On October 05 2012 19:34 BoxingKangaroo wrote:
What's the best way to fix muscle imbalances? I think the reason my Bench and OHP are stalling is because my right shoulder is weak and I haven't been engaging it during the lifts. Simply deload and fix the form?
I sincerely doubt your shoulder is the main problem during bench pressing, your front deltoids are involved during the press but they play such a minor role that I'm not sure that's really the cause of you stalling on the BP.
You activate your front deltoids during OHP and BP, try doing front raises (dumbell) to see if that's really where the imbalance is at. If so, just throw front raises into your program for a while, but once again - I doubt it's your front deltoid that's imbalanced.
I'd be more inclined to say that it's your triceps that is falling behind.
Could you tell me the weights you are using and if you are a beginner/intermediate/expert?
It sounds to me as if you're a beginner (no offense) who's still developing even the basics, if so I'd just re-do a form check on your exercises, to make absolutely sure you are applying the correct form. Lower the weights if you have to.
If you are in fact a very experienced and advanced lifter, I'd recommend just testing which muscle it really is.
Do front raises (dumbell), do dumbell skull crushers, do cable flyes.. see where the problem lies, which muscle gives in first.
Then you can focus on getting that up to par, throw in a second dumbell triceps or front deltoid or chest isolation exercise somewhere else in your workout program, later that week. And just do as many reps as your weakest part allows, for both sides.
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Hello, hope this is the right place to put this, so I have a question regarding weight loss, Ive recently decided to get serious about losing weight as I'm very obese. Most of the sites I've read including r-fit have recommended that I calculate my tdee and eat around 500 calories below that. But I've very confused, because when I look at what my tdee should be its says 2941 calories which means according to what I've read I should be targeting for 2400 calories. However, even when I ate unhealthy, Ive never really eaten 2400 calories a day, generally my calorie intake is around 1500 a day which doesn't make sense to me because I certainly was gaining weight. The food I was eating was poor food, generally fastfood/colllege dinning hall stuff and I'm trying to change that. I've been ordering off the "wellness menu" in my dinning hall in which most things are below 500 calories. I feel like I'm being really stupid here or missing something obvious but the math that I'm looking at in what I was eating before, and what I was planning on eating now just doesn't seem to add up to the math that I'm reading on the internet. Im finding it difficult to word the problem I'm having so I apologize if this ends up being an incoherent mess, I'm just hoping to get some clarification.
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there's definitely some kind of error in the numbers here. either you burn a lot fewer calories than you believe, or you eat a lot more calories than you think you do, or both. (OR you burn more than you think and eat a ginormous fucking shitton of calories or eat less than you think and burn like 400calories a day lolwtf, but we'll ignore these two cases cuz they're probably not true).
anyways, there's some disparity between how many calories you think you are burning/eating, and how many calories are actually being burned/eaten. just to give us an idea, what do you usually eat AND drink in a typical day (maybe you drink soda/juice)? how much do you weigh and what's your height?
on a side note, if you do want to lose weight, it's much much better to do it by just eating higher quality foods, rather than counting calories on foods that aren't so good for your health.
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Yeah I know, im just lookign for where the misconception is and why I feel like an idiot. I know im doing somthign wrong im just trying to figure out what that thing is. I had never even considered how many calories I was eating or burning before this, and have been looking at things the last couple of days and the number don't make sense, What would Iuse as a site to figure out the calories that I burn in a day?
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On October 12 2012 04:36 jsmithvestal wrote:
Hello, hope this is the right place to put this, so I have a question regarding weight loss, Ive recently decided to get serious about losing weight as I'm very obese. Most of the sites I've read including r-fit have recommended that I calculate my tdee and eat around 500 calories below that. But I've very confused, because when I look at what my tdee should be its says 2941 calories which means according to what I've read I should be targeting for 2400 calories. However, even when I ate unhealthy, Ive never really eaten 2400 calories a day, generally my calorie intake is around 1500 a day which doesn't make sense to me because I certainly was gaining weight. The food I was eating was poor food, generally fastfood/colllege dinning hall stuff and I'm trying to change that. I've been ordering off the "wellness menu" in my dinning hall in which most things are below 500 calories. I feel like I'm being really stupid here or missing something obvious but the math that I'm looking at in what I was eating before, and what I was planning on eating now just doesn't seem to add up to the math that I'm reading on the internet. Im finding it difficult to word the problem I'm having so I apologize if this ends up being an incoherent mess, I'm just hoping to get some clarification.
Hey welcome! Do you have a food diary or something? My guess going off very little information is you think you're eating 1500 calories but it's really a lot more than that. Types of food and exercise can influence weight gain or loss, but 1500 calories is just not realistic for someone to gain weight on.
Edit: lol that's what happens when I get distracted from hitting post at work and come back to it XD
I know some people use myfitnesspal and fitday. you can google calorie counter site or app. Start using one consistently, be honest with yourself when inputting, and go from there. You'll get an idea of how much you can eat and start seeing results 
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South Africa4316 Posts
On October 12 2012 05:19 jsmithvestal wrote:
Yeah I know, im just lookign for where the misconception is and why I feel like an idiot. I know im doing somthign wrong im just trying to figure out what that thing is. I had never even considered how many calories I was eating or burning before this, and have been looking at things the last couple of days and the number don't make sense, What would Iuse as a site to figure out the calories that I burn in a day?
Do you mind using this formula to calculate your BMR?
BMR (Basal Metabolic Rate): This is the amount of calories you need to consume to maintain your body if you were comatose (completely sedentary).
To calculate your BMR use the Katch-McArdle formula.
(LBM is lean body mass)
BMR = 370 + (21.6 x LBM)
Where LBM = total weight ( kg ) x (100 - bodyfat %)/100
Once you've got your BMR, multiply it by your activity factor:
1.2 = Sedentary (Little or no exercise and desk job)
1.3-1.4 = Lightly Active (Light exercise or sports 1-3 days a week)
1.5-1.6 = Moderately Active (Moderate exercise or sports 3-5 days a week)
1.7-1.8 = Very Active (Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)
Personally, I'd suggest picking sedentary unless you have a reasonably healthy lifestyle. I exercise three times a week but spend the rest of the time doing an office job, and I can tell you that sedentary is considerably more accurate for me than lightly active.
That should give you a good idea of the number of calories you burn on a daily basis. Once you've done that, simply track your everything you eat using a website like www.fiday.com or www.livestrong.com/myplate/ .
From personal experience, it seems possible to me that you're burning 3000 calories a day. It's slightly on the high end, but it's possible. Eating only 1500 calories a day, on the other hand, is very unlikely. For one, most women burn that much per day without picking up any weight. Furthermore, it's really not that much food. For example, two white bread sandwiches with peanut butter and jelly is roughly 700 calories. Add a 500ml glass of Coke to it and you're at 900 calories in a single meal. So yeah, if I had to guess I'd say the calculation error is in the intake, not in the amount burned.
Also, as ieatkids5 mentions, changing the kind of foods you eat is important. However, I still think that counting calories is more important. If you told me that I had to eat only health foods for a month when I had to lose weight, I doubt I would have made it. On the other hand, by tracking my foods, not only could I ensure I ate the right number of calories, it also resulted in me naturally choosing healthier foods. Since I could see the numbers, I consciously chose healthier foods since they gave me more flexibility. For example, on days I ate bread (something that's very high in calories) I would inevitably run out of calories before the end of the day, meaning I often ended up a bit hungry before bed. On the other hand, if I ate chicken, not only could I eat more than I could fit in, I could eat half a chocolate as well and still stay under the limit. So yeah, eating healthily is super useful, but to me, the most important step is to count calories. If you stick to your calorie limits, a healthy diet should develop around it.
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Hi guys,
Question. What are the specific calories and macros required to lose weight? I think I might have calculated them wrong. I'm currently trying to get rid of my gut, rest of my body is quite lean.
I'm 70.5kg, doing a 5 day gym lifting/incline treadmill walking/skipping routine. I've been trying to lose weight for the past 2 months to no avail, my macros are below:
Calories 1757
Protein 175 - chicken, eggs, tuna
Carbohydrates 155 - sweet potato, brown rice
Fats 55 - eggs, almonds
Thanks!
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On October 11 2012 19:24 kaluro wrote:Show nested quote +On October 05 2012 19:34 BoxingKangaroo wrote:
What's the best way to fix muscle imbalances? I think the reason my Bench and OHP are stalling is because my right shoulder is weak and I haven't been engaging it during the lifts. Simply deload and fix the form? I sincerely doubt your shoulder is the main problem during bench pressing, your front deltoids are involved during the press but they play such a minor role that I'm not sure that's really the cause of you stalling on the BP. You activate your front deltoids during OHP and BP, try doing front raises (dumbell) to see if that's really where the imbalance is at. If so, just throw front raises into your program for a while, but once again - I doubt it's your front deltoid that's imbalanced. I'd be more inclined to say that it's your triceps that is falling behind. Could you tell me the weights you are using and if you are a beginner/intermediate/expert? It sounds to me as if you're a beginner (no offense) who's still developing even the basics, if so I'd just re-do a form check on your exercises, to make absolutely sure you are applying the correct form. Lower the weights if you have to. If you are in fact a very experienced and advanced lifter, I'd recommend just testing which muscle it really is. Do front raises (dumbell), do dumbell skull crushers, do cable flyes.. see where the problem lies, which muscle gives in first. Then you can focus on getting that up to par, throw in a second dumbell triceps or front deltoid or chest isolation exercise somewhere else in your workout program, later that week. And just do as many reps as your weakest part allows, for both sides.
Hey, I'm a different person but I also have the same problem. I'd same I'm between beginner and intermediate, did SS for 4 months-ish then messed around with cutting for summer then, went back on SS towards the end, switched to madcow which I'm still currently doing.
Lifts are
Bench 230x3 or 220x5(been stuck here for 2 weeks and before that I was at 215x5 for like a month)
Squat 335x3 or 315x5 (still going strong)
Deadlifts (375x3) (seems to be super quad dominant for some reason)
- the only accessories I do are pullups, chinups, dips, curls(lol) and random back machines, but my bench grip is pretty wide so I dunno if it would be my triceps that are the weakest link.
also seperate question: at what 3RM of these lifts would u guys try for the 1000lb club? I feel like I'm really close...
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I have a really simple question but I'm afraid to ask it here, but I've been doing p90x and when it comes to eggs I can only have egg whites, but throughout the many health food threads in this section I don't see anyone differentiating between eggs and egg whites. Is it okay to eat egg yolks or not? I googled this awhile back and I got everything from yes to no, they are as bad for your heart as cigs.
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yes, egg yolks are really good for you. they have a lot of protein and nutrients. the cholesterol in the egg yolks will not raise your blood cholesterol.
if you want a more in-depth, technical answer, do a quick search for cholesterol and eggs under this subforum, and read through the conversation that will show up (it's in the nutrition thread, i think).
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Since I want to recover from lower back pain I'm thinking of taking a break from deadlifts and backsquats. However I don't want to loose too much strength in these lifts during my break so I'm contemplating doing front squats, good mornings, back extansions and alot of ab work.
Will these assisting lifts aggrevate the injury (since they do stress the lower back) or should they be safe to do? How does one approach working around an injury?
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On October 15 2012 11:45 theJob wrote:
Since I want to recover from lower back pain I'm thinking of taking a break from deadlifts and backsquats. However I don't want to loose too much strength in these lifts during my break so I'm contemplating doing front squats, good mornings, back extansions and alot of ab work.
Will these assisting lifts aggrevate the injury (since they do stress the lower back) or should they be safe to do? How does one approach working around an injury?
Disclaimer: Your experience may differ, this not medical advice and I'm mildy insanse.
From my experience and from what people do at Average Broz, the only reason to stop training completely is if you need to go to the ER because you are actually injured. According to John Broz if something hurts, you either go the ER or start warming up until the pain decreases.
While I dont hold such extreme views, I've found that all of my aches dissapear when I warm up properly.
If the pain REALLY doesn't get better and you can't do what u were gonna do in the first place, I've found that you want to work the injured area as often as possible and as much as possible as long as it doesnt hurt badly. Like if your back hurts during heavy deadlifts, do light deadlifts until it starts hurting, and then do sets of 20 of hypers, good mornings or stiff leg deadlifts with the bar. Then get home, rub something over where it hurts, etc. Basically flush as much blood as possible over the pain area.
My last injury was 3 weeks ago, left harmstring. I tried to squat, couldn't, tried again and it was just horribly painful. BB Squats hurt aswell, but doing body weight squats holding to something didn't so I did that. Then did all of the leg machines in sets of 20 (except for leg curls and knee extensions cause they suck). Stretch, same thing on tuesday, and on wednesday I was able to do front squats. Thursday more machines, my leg cramped horribly (left leg, not the harmstring) but after pain just dissapeared. Did 90% squats on friday, on monday I was perfect again.
Cliff: Don't take time off unless you need surgery. Do as much as you can pain free to bring blood to where it hurts, prioritize reps over weight, and stretch mildy. Then get home, massage injury, and do it again. It's kinda weird, but you actually feel a mild relief on the pain area while u work it.
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On October 12 2012 06:20 Callandor wrote:
Hi guys,
Question. What are the specific calories and macros required to lose weight? I think I might have calculated them wrong. I'm currently trying to get rid of my gut, rest of my body is quite lean.
I'm 70.5kg, doing a 5 day gym lifting/incline treadmill walking/skipping routine. I've been trying to lose weight for the past 2 months to no avail, my macros are below:
Calories 1757
Protein 175 - chicken, eggs, tuna
Carbohydrates 155 - sweet potato, brown rice
Fats 55 - eggs, almonds
Thanks!
The easiest way to lose weight is removing carbs. Also why aren't you eating red meat?
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On October 15 2012 13:47 GoTuNk! wrote:Show nested quote +On October 12 2012 06:20 Callandor wrote:
Hi guys,
Question. What are the specific calories and macros required to lose weight? I think I might have calculated them wrong. I'm currently trying to get rid of my gut, rest of my body is quite lean.
I'm 70.5kg, doing a 5 day gym lifting/incline treadmill walking/skipping routine. I've been trying to lose weight for the past 2 months to no avail, my macros are below:
Calories 1757
Protein 175 - chicken, eggs, tuna
Carbohydrates 155 - sweet potato, brown rice
Fats 55 - eggs, almonds
Thanks! The easiest way to lose weight is removing carbs. Also why aren't you eating red meat?
Yep, I've decided to lower the carbs to 100, thanks man.
Why should I eat red meat?
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A friend of mine suggested that we started adding Glucose and Beta-Alanine to our post workout shakes. However, I'm a little iffy when it comes to adding more 'artificial' stuff. ATM I'm on creatine, whey, fish oil, vit. D and a multivitamine.
Can someone give me some feedback of the pro's and cons of using glucose and beta-alanine? I'm concerned with long-term health risks.
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Glucose is no more artificial than any of the stuff you mentioned. It's just a type of sugar. Basically what it will do will give you a spike in blood sugar levels that should be responded to by the body with a release of insulin. Insulin can act anabolically and increase muscle mass (which is why you sometimes hear stories of non-diabetics injecting themselves with it).
So taking glucose is no different really to drinking a sugary drink. I don't really know anything about beta-alanine though to give you any advice there.
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On October 15 2012 15:22 Callandor wrote:Show nested quote +On October 15 2012 13:47 GoTuNk! wrote:On October 12 2012 06:20 Callandor wrote:
Hi guys,
Question. What are the specific calories and macros required to lose weight? I think I might have calculated them wrong. I'm currently trying to get rid of my gut, rest of my body is quite lean.
I'm 70.5kg, doing a 5 day gym lifting/incline treadmill walking/skipping routine. I've been trying to lose weight for the past 2 months to no avail, my macros are below:
Calories 1757
Protein 175 - chicken, eggs, tuna
Carbohydrates 155 - sweet potato, brown rice
Fats 55 - eggs, almonds
Thanks! The easiest way to lose weight is removing carbs. Also why aren't you eating red meat? Yep, I've decided to lower the carbs to 100, thanks man. Why should I eat red meat?
Because it has ample protein, healthy fats (of all types), cholesterol, and all types of vitamins and minerals.
It's also tasty. You shouldn't avoid saturated fats and cholesterol.
Given you are on a cut I think you should eat way less carbs, less than 30 or 50g a day. If you add more meat your energy levels shouldn't drop that much and you will lose more weight.
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i've been off sugar (mostly) for the last two weeks, including fake sugars (aspartame, sucralose, etc.). this doesnt include sugar in fruits or breads, but most other things (did you know fucking chips have sugar.....wtf...). wondering if anyone else has tried this and how it affected them. i was only planning on doing it for 30 days to see what would happen.
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On October 15 2012 13:44 GoTuNk! wrote:Show nested quote +On October 15 2012 11:45 theJob wrote:
Since I want to recover from lower back pain I'm thinking of taking a break from deadlifts and backsquats. However I don't want to loose too much strength in these lifts during my break so I'm contemplating doing front squats, good mornings, back extansions and alot of ab work.
Will these assisting lifts aggrevate the injury (since they do stress the lower back) or should they be safe to do? How does one approach working around an injury? Disclaimer: Your experience may differ, this not medical advice and I'm mildy insanse. From my experience and from what people do at Average Broz, the only reason to stop training completely is if you need to go to the ER because you are actually injured. According to John Broz if something hurts, you either go the ER or start warming up until the pain decreases. While I dont hold such extreme views, I've found that all of my aches dissapear when I warm up properly. If the pain REALLY doesn't get better and you can't do what u were gonna do in the first place, I've found that you want to work the injured area as often as possible and as much as possible as long as it doesnt hurt badly. Like if your back hurts during heavy deadlifts, do light deadlifts until it starts hurting, and then do sets of 20 of hypers, good mornings or stiff leg deadlifts with the bar. Then get home, rub something over where it hurts, etc. Basically flush as much blood as possible over the pain area. My last injury was 3 weeks ago, left harmstring. I tried to squat, couldn't, tried again and it was just horribly painful. BB Squats hurt aswell, but doing body weight squats holding to something didn't so I did that. Then did all of the leg machines in sets of 20 (except for leg curls and knee extensions cause they suck). Stretch, same thing on tuesday, and on wednesday I was able to do front squats. Thursday more machines, my leg cramped horribly (left leg, not the harmstring) but after pain just dissapeared. Did 90% squats on friday, on monday I was perfect again. Cliff: Don't take time off unless you need surgery. Do as much as you can pain free to bring blood to where it hurts, prioritize reps over weight, and stretch mildy. Then get home, massage injury, and do it again. It's kinda weird, but you actually feel a mild relief on the pain area while u work it.
I'll add light sets of deadlift to this routine and see how it feels. Also more stretching.
Your advice makes alot of sense actually because when I read about powerlifters like dave tate and louie simmons they also trained their injured area to aliviate the symptoms. Thanks for the advice brother.
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England2666 Posts
On October 16 2012 03:09 dAPhREAk wrote:
i've been off sugar (mostly) for the last two weeks, including fake sugars (aspartame, sucralose, etc.). this doesnt include sugar in fruits or breads, but most other things (did you know fucking chips have sugar.....wtf...). wondering if anyone else has tried this and how it affected them. i was only planning on doing it for 30 days to see what would happen.
Most people eat low-sugar diets here, probably exactly like you said.
I have hard many things from people after 30 days, including cleaner skin, more energy, better sleep and all sorts of stuff.
The main thing I noticed was a better tasting palate. Once you cut out sugar you'll begin to realise how common it is and how bad things with lots of sugar taste. I usually feel pretty grotty after eating anything with a lot of sugar now. I also notice when food needs more salt and is short on seasoning which is something I had trouble with, even when cooking as a job. I think that the fact that I like vegetables now is also partly due to cutting out sugar.
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