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Zurich15365 Posts
On October 17 2012 17:04 Flicky wrote:Show nested quote +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.
I can sign this pretty much.
I virtually don’t eat any added sugar, so only natural sugar from fruits, dairy, and vegetables. If I ever need any sweetening while cooking I use bee honey – but that’s like once a month, if that. Been doing that for about 2 years.
I didn’t consume much sugar before that either though, but at least I can say that I appreciate the taste of vegetables much more, and I can tell when taste is diluted by added sugars and fats when I am eating out now.
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When doing scapula wall slides my right wrist is about 2-3 inches away from the wall and left is even worse 4-5 inches away from the wall. Not only my scapula but my rotators cuffs are also really fucked up shitty range of motion shit snappin all the time.
What do you guys recommend? early morning dynamic stretchs? Static stretches? Any mobility protips?
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Hey guys I've been following the SS guide for a while now and I've been thinking about whether or not I should add in extra sets with less weight.
I mean my gains have been normal, slow and steady, but it bothers me when I see some guy on the bench press doing like a dozen sets of with gradually increasing and decreasing amounts of weight while I've stuck to my 3x5. Usually I see these guys bench their BW or slightly above their BW for a set at the peak of their exercise and then drop off (they spend A LOT of time on the bench @_@).
I went from benching 90 lbs to 135 lbs (2 fat plates on each side finally!) so I still got quite a while before I get to BW. But with that amount of weight that I'm working with I was thinking about dropping to 125 after my working set, do a set of that, then 115, 110 etc. Good idea? Bad idea? Or does it really not matter at this point?
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On October 18 2012 00:54 Snuggles wrote:
Hey guys I've been following the SS guide for a while now and I've been thinking about whether or not I should add in extra sets with less weight.
I mean my gains have been normal, slow and steady, but it bothers me when I see some guy on the bench press doing like a dozen sets of with gradually increasing and decreasing amounts of weight while I've stuck to my 3x5. Usually I see these guys bench their BW or slightly above their BW for a set at the peak of their exercise and then drop off (they spend A LOT of time on the bench @_@).
I went from benching 90 lbs to 135 lbs (2 fat plates on each side finally!) so I still got quite a while before I get to BW. But with that amount of weight that I'm working with I was thinking about dropping to 125 after my working set, do a set of that, then 115, 110 etc. Good idea? Bad idea? Or does it really not matter at this point?
You're describing something kind of like Reverse Pyramid Training. If you're making steady gains and are able to add 5lbs each workout for 3x5, keep doing that IMO, RPT is more of an intermediate program, so wait till you can't progress from workout to workout to try that
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Basically, if you want to spend a lot of time on the bench or in the gym for that matter it's your call but if 3x5 is working....
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South Africa4316 Posts
On October 18 2012 00:54 Snuggles wrote:
Hey guys I've been following the SS guide for a while now and I've been thinking about whether or not I should add in extra sets with less weight.
I mean my gains have been normal, slow and steady, but it bothers me when I see some guy on the bench press doing like a dozen sets of with gradually increasing and decreasing amounts of weight while I've stuck to my 3x5. Usually I see these guys bench their BW or slightly above their BW for a set at the peak of their exercise and then drop off (they spend A LOT of time on the bench @_@).
I went from benching 90 lbs to 135 lbs (2 fat plates on each side finally!) so I still got quite a while before I get to BW. But with that amount of weight that I'm working with I was thinking about dropping to 125 after my working set, do a set of that, then 115, 110 etc. Good idea? Bad idea? Or does it really not matter at this point?
As has been mentioned, you're describing RPT. It's a nice program (I actually use it), but it's not a beginner program. When you're just starting out, your body can cope with 3x5. However, as you get more advanced your body starts struggling to recover from 3x5 at a heavy weight. At that stage, exercising slightly less is actually beneficial, so RPT works well. RPT also works well if you're cutting while trying to build muscle.
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On October 17 2012 17:25 zatic wrote:Show nested quote +On October 17 2012 17:04 Flicky wrote: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. I can sign this pretty much. I virtually don’t eat any added sugar, so only natural sugar from fruits, dairy, and vegetables. If I ever need any sweetening while cooking I use bee honey – but that’s like once a month, if that. Been doing that for about 2 years. I didn’t consume much sugar before that either though, but at least I can say that I appreciate the taste of vegetables much more, and I can tell when taste is diluted by added sugars and fats when I am eating out now.
thanks for the responses. i actually got fed up with the no-sugar diet. cant believe everything has sugar in it. fucking america. my staple items (oatmeal, bread, corn, ranch dressing, etc.) all have some amount of sugar in them.... going to try something else and keep on limiting the high sugary items to a minimum.
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England2670 Posts
On October 18 2012 06:50 dAPhREAk wrote:Show nested quote +On October 17 2012 17:25 zatic wrote:On October 17 2012 17:04 Flicky wrote: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. I can sign this pretty much. I virtually don’t eat any added sugar, so only natural sugar from fruits, dairy, and vegetables. If I ever need any sweetening while cooking I use bee honey – but that’s like once a month, if that. Been doing that for about 2 years. I didn’t consume much sugar before that either though, but at least I can say that I appreciate the taste of vegetables much more, and I can tell when taste is diluted by added sugars and fats when I am eating out now. thanks for the responses. i actually got fed up with the no-sugar diet. cant believe everything has sugar in it. fucking america. my staple items (oatmeal, bread, corn, ranch dressing, etc.) all have some amount of sugar in them.... going to try something else and keep on limiting the high sugary items to a minimum.
Get plain rolled oats which have no added sugar. For the rest, you can live without it or make your own. If you're really struggling just cut out things with more than x grams of sugar per 100 for a month, then reduce the threshold as time goes by. It's very easy to eat low sugar if you're eating simple things anyway. I'm sure you can find the most basic corn that has no added sugar.
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On October 18 2012 07:46 Flicky wrote:Show nested quote +On October 18 2012 06:50 dAPhREAk wrote:On October 17 2012 17:25 zatic wrote:On October 17 2012 17:04 Flicky wrote: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. I can sign this pretty much. I virtually don’t eat any added sugar, so only natural sugar from fruits, dairy, and vegetables. If I ever need any sweetening while cooking I use bee honey – but that’s like once a month, if that. Been doing that for about 2 years. I didn’t consume much sugar before that either though, but at least I can say that I appreciate the taste of vegetables much more, and I can tell when taste is diluted by added sugars and fats when I am eating out now. thanks for the responses. i actually got fed up with the no-sugar diet. cant believe everything has sugar in it. fucking america. my staple items (oatmeal, bread, corn, ranch dressing, etc.) all have some amount of sugar in them.... going to try something else and keep on limiting the high sugary items to a minimum. Get plain rolled oats which have no added sugar. For the rest, you can live without it or make your own. If you're really struggling just cut out things with more than x grams of sugar per 100 for a month, then reduce the threshold as time goes by. It's very easy to eat low sugar if you're eating simple things anyway. I'm sure you can find the most basic corn that has no added sugar.
In the US, the most basic foods, cheap and easy to get, are actually the ones with the most weird additives. At least in a lot of cases.
Remember, our government actually pushed trans fats over saturated for a while a while back, and only recently stopped telling people to eat as much grains as everything else combined. Mix bad science, subsidies, and aggressive lobbies pushing unhealthy products and food... yeah. It can get awkward.
Hell, I have a better understanding of what's in my fucking clothes than my food.
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1) What are good quad stretches.
2) Right now after workouts my shoulders and a muscle that stretches from my neck to the top of hte shoulder are extremely sore. What are those, and is it noromal?
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United States24768 Posts
On October 18 2012 09:49 Froadac wrote:
1) What are good quad stretches.
The way I stretch my thigh muscles is by using a foam roll. First I do the outside of the thigh by crossing my opposite leg over the target leg, and rolling the foam roll slowly along the outside of the thigh, stopping whenever it encounters pain to let the muscle stretch. Then I switch to either the quad or the hamstring depending on which one needs to be stretched and use a similar technique (without crossing the legs). A softball can be used in place of a foam roll (but this is more difficult). You can even use these strategies for your glutes lol
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Hmmm, also hamstring, thinking about it. Both are remarkably tight. THanks for hte advice.
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Hello. Thanks for all the support in advance.
i will get straight to the point. I got an eating disorder ,At first , my problem was that i was eating to much crap but now its right the opposite , i eat way to little and i have created this mental wall that anything over 1000 calories is to much and that any candy or fast food i eat , is going to destroy my health. I Have been eating for the past few months only fruit and sometimes something else (sandwich ) .
I know i am eating to little but i am way to afraid that i will gain so much weight back if i go any higher than 1000.My metabolism is pretty bad right now as the weight loss from 107kg to 77kg took away lots of fat but a good chunk of muscle as well.
I have started to lift weights again ( 3 weeks ) so you don't have to tell me i should start lifting weights , however i am not sure how to approach my eating habit.I was thinking to add 500 calories to every week (example 1000 calories first week , 1500 next , 2000 next).
I actually have been logging my calorie intake if anyone is interested to have a look at it , so you can have a better idea of how many calories i ate every day.
16.6 / 900 kalorij
17.6 / 1400 kalorij
18.6 / 1400 kalorij
19.6 / 1500 kalorij
20.6 / 1800 kalorij
21.6 / 1300 kalorij (82.8kg)
22.6 / 1200 kalorij
23.6 / 1200 kalorij
24.6 / 1100 kalorij (81.5kg)
25.6 / 600 kalorij
26.6 / 600 kalorij
27.6 / 1500 kalorij
28.6 / 1500 kalorij
29.6 / 2000 kalorij
30.6 / 1500 kalorij
1.7 / 1200 kalorij
2.7 / 2200 kalorij
3.7 / 400 kalorij
4.7 / 800 kalorij
5.7 / 800 kalorij (79.7kg)
6.7 / 600 kalorij
7.7 /1300 kalorij
8.7 /900 kalorij
9.7 /1200 kalorij
10.7 /900 kalorij
11.7 /1700 kalorij (78.8kg)
12.7 /600 kalorij
13.7 /800 kalorij
14.7 /550 kalorij
15.7 /0 kalorij
16.7 /1600 kalorij
17.7 /650 kalorij
18.7 /3000 kalorij (78.6kg)
19.7 /700 kalorij
20.7 /800 kalorij
21.7 /1200 kalorij
22.7 /800 kalorij
23.7 /2500 kalorij
24.7 /2500 kalorij
25.7 /200 kalorij
26,7 /500 kalorij
27.7 /800 kalorij
28.7 /1300 kalorij (78.2kg)
29.7 /900 kalorij
30.7 /1500 kalorij
31.7 /100 kalorij
1.8 /500 kalorij
2.8 /100 kalorij
3.8 /100 kalorij (77.0kg)
4.8 /1000 kalorij
5.8 /unknown
6.8 /unknown
7.8 /unknown
8.8 /unknown
9.8 /unknown
10.8 /unknown
11.8 /unknown
12.8 /unknown
13.8 /700 kalorij
14.8 /1000 kalorij
15.8 /300 kalorij
16.8 /500 kalorij
17.8 /500 kalorij
18.8 /700 kalorij
19.8 /600 kalorij
20.8 /800 kalorij
21.8 /2500 kalorij
22.8 /500 kalorij
23.8 /500 kalorij
24.6 /3000 kalorij
25.6 /2500 kalorij
26.8 /200 kalorij
27.8 /700 kalorij
28.8 /700 kalorij
29.8 /600 kalorij
30.8 /500 kalorij
31.8 /2500 kalorij
1.9 /500 kalorij
2.9 /500 kalorij
3.9 /600 kalorij
4.9 /250 kalorij
5.9 /200 kalorij
6.9 /900 kalorij
7.9 /450 kalorij
8.9 /400 kalorij
9.9 /1200 kalorij
10.9 /550 kalorij
11.9 /450 kalorij
12.9 /950 kalorij (76.9 kg)
13.9 /400 kalorij
14.9 /600 kalorij
15.9 /3000 kalorij
16.9 /3000 kalorij
17.9 /500 kalorij
18.9 /450 kalorij
19.9 /450 kalorij
20.9 /500 kalorij
21.9 /550 kalorij (76.0 kg)
22.9 /2100 kalorij
23.9 /500 kalorij
24.9 /500 kalorij
25.9 /500 kalorij
26.9 /500 kalorij
27.9 /600 kalorij
28.9 /600 kalorij
29.9 /150 kalorij
30.9 /2200 kalorij
1.10 /1300 kalorij
2.10 /1300 kalorij
3.10 /1100 kalorij
4.10 /1500 kalorij
5.10 /3000 kalorij
6.10 /2500 kalorij
7.10 /1500 kalorij
8.10 /1000 kalorij
9.10 /1000 kalorij
10.10 /1000 kalorij
11.10 /1000 kalorij
12.10 /1000 kalorij
13.10 /2000 kalorij
14.10 /1000 kalorij
15.10 /500 kalorij
16.10 /500 kalorij
17.10 /1000 kalorij (77.0kg)
Kalorij - Calories
Unknown - Was not recording my calorie intake in those days but i can tell you that it was over 2000 calories every day.
I am sorry for the long post.
My stats right now are : 77kg and 185cm height.
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Wow, how can you still be 77kg if you've practically been starving yourself.
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On October 18 2012 23:06 rEiGN~ wrote:
Wow, how can you still be 77kg if you've practically been starving yourself.
That is something i been asking myself as well.
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Is there fat left to lose? I'm 183cm and weight ~82kg, I'm not really muscular but I really doubt I could lose 5kg+ without looking starved
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On October 18 2012 23:16 KOVU wrote:
Is there fat left to lose? I'm 183cm and weight ~82kg, I'm not really muscular but I really doubt I could lose 5kg+ without looking starved
I'd have trouble believing he has significant body fat if there's been even vague exercise, at that weight. That's just a few kilos heavier than my skinny ass.
On October 18 2012 23:06 rEiGN~ wrote:
Wow, how can you still be 77kg if you've practically been starving yourself.
His metabolism has probably dropped like a brick, causing other fun health effects, because he's been starving himself.
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On October 18 2012 23:16 KOVU wrote:
Is there fat left to lose? I'm 183cm and weight ~82kg, I'm not really muscular but I really doubt I could lose 5kg+ without looking starved
Yes , still got fat on me , i believe people call this skinny fat. While you are the right weight for your height , the ratio between fat and muscle is not good. I am trying to fix that , that's why i started lifting weights 3 weeks ago.Though id still like to replace the fat i have now with muscle.
You probably have a much higher % of muscle than i do.
@JingleHell
I would say i got around 18% body fat. I am really not that skinny , i will be able to give out a more precise answer after the visit to the doc , next week.
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On October 18 2012 23:22 Knap4life wrote:Show nested quote +On October 18 2012 23:16 KOVU wrote:
Is there fat left to lose? I'm 183cm and weight ~82kg, I'm not really muscular but I really doubt I could lose 5kg+ without looking starved Yes , still got fat on me , i believe people call this skinny fat. While you are the right weight for your height , the ratio between fat and muscle is not good. I am trying to fix that , that's why i started lifting weights 3 weeks ago.Though id still like to replace the fat i have now with muscle. You probably have a much higher % of muscle than i do.
Stop worrying about fat. Post a picture of yourself if you want a "legitimate" appraisal, but I'm hearing self image issues, not excessive fat. You're almost as skinny as me, and I've got legitimate health problems causing it. If you don't have defined muscles, you'll continue to not look like you have defined muscles no matter how much weight you lose.
You need to gain weight. Looking cut while being completely scrawny doesn't mean you're in great shape, it's not an aesthetic I want for myself, although I can't avoid it. I can't imagine having it as a goal.
And I seriously doubt you're at 18% BF. I'm at 8.5%, which is borderline bad for you, and at my weight it's pretty much impossible to have higher and be able to walk.
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It will be hard for you to replace fat with muscle, if you are still losing weight. By hard I mean close to impossible.
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EPT
