On December 12 2013 20:01 SixStrings wrote: Hey guys,
I've been going to the gym for two months now, and although, surprisingly, I have managed to attend each and every session, I don't seem to be making any progress.
I'm 5,7-5,8, at 65 kilos.
My workout (Mo, Wednesdays and Saturdays)
Cycling for 15 minutes to warm up Dips (15, 12, 10, 8) Chin-ups (8, 6, 4, 4) Pull-ups (12, 8, 6, 6) Leg shit (on Mondays and Saturdays) Tummy shit (sit-ups from a angle, revers sit-ups on the Dip-rack) (on Wednesdays and Saturdays) Bench-press (10, 8, 5, 5, currently at 50 kilos) Bizeps curls (15, 12, 10, 8, currently at 14 kilos)
I'm not supposed to do dead-lifts or squads yet, because due to shortened calve-muscles I have terrible form and too much back strain, so am I perhaps missing any vital muscle groups?
3-4 minutes between sets for lifts. Try to do sets across so if you can 15 in your first set but that's max then do 13-13-13-13 instead. Last set usually is to failure.
Eat more. Do some form of rows instead of chinups and pullups... only choose one of those
So far it seems like my chesticles don't get worked out at all, they're the only thing that never feels even a little sore.
In February, I'll start a course focussing on functional strength (2+2+4 hours a week again), so if you have advice geared towards getting ready for it, I'd appreciate it.
My superpower is being able to be stop a thread dead.
Preferences on deadlift: Keep a lot of tension when you reach the bottom or let the bar hit bottom so that it's as if you're approaching the bar on each rep?
I try to keep my elbows at about a 45 degrees from body when I bench. What you don't want is flaring your elbows out at like 90 because that will wreck your shoulder joint. You need to torque the bar to keep your shoulder in a stable position, so you're "breaking" the bar in half (as if the middle would split up above your head). Hopefully that answers the palm question because really they just need to be on the bar?
Deadlift: for strength I've always seen it recommended to start from a dead stop, hence deadlift, if you're goal is strength. I could see if bodybuilders want time under tension and not set it down but I'm really just guessing since I haven't spent any time researching BB seriously.
On February 21 2014 19:28 Jerubaal wrote: My superpower is being able to be stop a thread dead.
Preferences on deadlift: Keep a lot of tension when you reach the bottom or let the bar hit bottom so that it's as if you're approaching the bar on each rep?
This thread doesn't see nearly the traffic of the other ones, I'd suggest asking in Fitness Questions and Answers in thefuture.
Thanks for the advice on the deadlift, Mordek. I think I'll have to look into it more, but I can't see how starting 'dead' could be a totally bad thing. I was asking SixStrings about his bench press form. You're dead on about the elbows, but I've noticed some people let their palms come up to their collarbone.
On February 24 2014 07:58 Jerubaal wrote: Thanks for the advice on the deadlift, Mordek. I think I'll have to look into it more, but I can't see how starting 'dead' could be a totally bad thing. I was asking SixStrings about his bench press form. You're dead on about the elbows, but I've noticed some people let their palms come up to their collarbone.
Najda- you're probably right.
Oh yeah whoops, I ignored his post since it was a month prior lol. I agree with Najda, the simple questions gets a lot more traffic in my experience.
On February 24 2014 07:58 Jerubaal wrote: Thanks for the advice on the deadlift, Mordek. I think I'll have to look into it more, but I can't see how starting 'dead' could be a totally bad thing. I was asking SixStrings about his bench press form. You're dead on about the elbows, but I've noticed some people let their palms come up to their collarbone.
Najda- you're probably right.
Let the bar come fully to the ground between deadlift reps, but there's no reason to lose the tension/tightness in your body while doing so.
Ok guys I have really fucked up my body doing a low carb (under 60g) dailly diet. I ate a lot of veggies (750g dailly?) too.
I ate A LOT of protein and fat trough meat/peanuts/cheese/that sort of stuff. I got really ripped and lost a lot of fat really fast. It was working quite well for say two weeks but then my eyes got destroyed first. Dry eyes, sandy eyes. losing sight.. After that my head started hurting all day every day and I basically had 0 energy to go trough the day, so eventually I started sleeping every afternoon for 2 hours on top of 9 hours night sleep. I felt miserable, angry, deppresed all the time. I looked even worse then how i felt, pale as fuck, no stature, dry skin, lips, losing hair...............................
I dont know why I do these things to myself but hey whats done is done, Im an idiot.
I made a different diet plan today which consists of 146g of carbs (36%), 161g of protein (40%) and 94g of fat (24%). The calories equall to about 2194kcal/day. The days I have training or I just feel really hungry for whatever reason I will eat additional 100g of oatmeal with one teaspoon of honey (cos im fucking done with starving myself) per meal, or eggs, or fruit, peanuts, whatever, untill im full. My job requires my brain to work normally so thats a priority. I would really like to lose the fat tho
Will I lose fat using these amounts (btw the food quallity is good)??
PS: There is a huge possibility I overestimate those grams and ratios to the basic quallity and type of food I eat. I am not very educated on these topics.
On March 05 2014 19:05 NukeD wrote: Ok guys I have really fucked up my body doing a low carb (under 60g) dailly diet. I ate a lot of veggies (750g dailly?) too.
I ate A LOT of protein and fat trough meat/peanuts/cheese/that sort of stuff. I got really ripped and lost a lot of fat really fast. It was working quite well for say two weeks but then my eyes got destroyed first. Dry eyes, sandy eyes. losing sight.. After that my head started hurting all day every day and I basically had 0 energy to go trough the day, so eventually I started sleeping every afternoon for 2 hours on top of 9 hours night sleep. I felt miserable, angry, deppresed all the time. I looked even worse then how i felt, pale as fuck, no stature, dry skin, lips, losing hair...............................
I dont know why I do these things to myself but hey whats done is done, Im an idiot.
I made a different diet plan today which consists of 146g of carbs (36%), 161g of protein (40%) and 94g of fat (24%). The calories equall to about 2194kcal/day. The days I have training or I just feel really hungry for whatever reason I will eat additional 100g of oatmeal with one teaspoon of honey (cos im fucking done with starving myself) per meal, or eggs, or fruit, peanuts, whatever, untill im full. My job requires my brain to work normally so thats a priority. I would really like to lose the fat tho
Will I lose fat using these amounts (btw the food quallity is good)??
PS: There is a huge possibility I overestimate those grams and ratios to the basic quallity and type of food I eat. I am not very educated on these topics.
Really ripped and lost fat fast.... in two weeks of using it? detrimental effects of the diet after TWO weeks of using it? It really sounds like you are interpreting results too easily. Still, if you feel such detrimental effects, I understand the need to pay attention, regardless what they come from.
Honestly, with the information you provided it's hard for anyone to make more than an educated guess for what could be wrong. We don't have your bodyweight or height, so 2200 kcal/day means nothing to us, besides it being below maintenance for most men.
Maybe there was something wrong with the diet, but just talking about carbs, proteins and fats isn't going to tell us much. There's a million other things the human body needs that you get from an average diet, and we have no idea if you paid attention to those or not. Maybe you missed some important micronutrients which led to ill effects (or too much of something? Someone better versed in nutrition can provide better judgement).
However, you could look into paleo diet, and make your diet plan based on that. It should let you get all your daily micro and macronutrients, feel energetic etc etc.
I'm 188cm and 82 kg. Ive been in training for 2 years now, every week three times for an hour and only missing out under 15 of those trainings in two years. The training is something like crossfit but with weightlifting sort of thing, I guess you can call it "condition" training. I have started with 90kg with no muscles and a lot of fat.
Before the diet you could see the formation of my sixpack (im using this as a reference) beneath some layers of fat. I was like that for a long time and it didnt really seem like the fat is coming down anymore. So I tried cutting the carbs by a lot and after that I lost 2 kg (it could have been water I dunno) in two weeks. I felt and looked great for about two weeks on that diet, and you could finally see my sixpack (altho there was still fat on my belly)- not moviestar/magazine cover sixpack but it was ok. So I guessed if I continue this diet I would have 6% bodyfat no problem.
Then things started falling apart as Ive explained in previous post.
So I was eating mostly: chicken breast, tuna, some salmon, uh that diet cheese with lots of protein and low fat and carbs (I dont know what its called in english), eggs, a lot of spinach, broccoli and generally frozen vegetables (some fresh too), a lot of peanuts and all sort of nuts. I started taking Omega 3 acid pills when my eyes started hurting and when it didnt stop I added vitamin C (I think it was C, not sure) and it helped the problem a bit but still couldnt make me last through the day.
So this was what I was eating for two and half weeks and as Ive said Ive felt amazing for that short amount of time. Then slowly I began waking up with dry eyes and then the headaces and then the just overall miserabillity.
My callories added up on average to about 3000 kcal I think so its not the pure calories that made me die.
On March 05 2014 20:55 NukeD wrote: What I mean by "really ripped":
I'm 188cm and 82 kg. Ive been in training for 2 years now, every week three times for an hour and only missing out under 15 of those trainings in two years. The training is something like crossfit but with weightlifting sort of thing, I guess you can call it "condition" training. I have started with 90kg with no muscles and a lot of fat.
Before the diet you could see the formation of my sixpack (im using this as a reference) beneath some layers of fat. I was like that for a long time and it didnt really seem like the fat is coming down anymore. So I tried cutting the carbs by a lot and after that I lost 2 kg (it could have been water I dunno) in two weeks. I felt and looked great for about two weeks on that diet, and you could finally see my sixpack (altho there was still fat on my belly)- not moviestar/magazine cover sixpack but it was ok. So I guessed if I continue this diet I would have 6% bodyfat no problem.
Then things started falling apart as Ive explained in previous post.
So I was eating mostly: chicken breast, tuna, some salmon, uh that diet cheese with lots of protein and low fat and carbs (I dont know what its called in english), eggs, a lot of spinach, broccoli and generally frozen vegetables (some fresh too), a lot of peanuts and all sort of nuts. I started taking Omega 3 acid pills when my eyes started hurting and when it didnt stop I added vitamin C (I think it was C, not sure) and it helped the problem a bit but still couldnt make me last through the day.
So this was what I was eating for two and half weeks and as Ive said Ive felt amazing for that short amount of time. Then slowly I began waking up with dry eyes and then the headaces and then the just overall miserabillity.
My callories added up on average to about 3000 kcal I think so its not the pure calories that made me die.
Thanks for helping me out!
If you have ~2 hrs or so to spend i feel Eric Helm's "The Muscle and Strength Nutritional Pyramid" is pretty good. It's mostly about which parts of a diet is the most important to reach your goals, but he also talks about a lot of the basics and gives some examples of macronutrient ratios etc. while going through the different levels of the pyramid.
i read the op but couldn't find anything on it so i'll ask about it here.. what do you guys think about full body training as opposed to doing 1-2 body parts at a time? i assume it burns more calories but i don't think i could do it 4-5 times a week like i do now with my split routine. what should be its effect on strength? for example what's the difference between doing 2 back exercises 3 times a week and doing 5 back exercises one time a week? the reason i'm asking is that i have a lot on my hands right now and i can barely stick to my gym program so cutting it down to 3 times a week would really help a lot, but i don't know what to expect from this change. if anyone here gave it a shot i'd appreciate their input. thanks
full body training is better for beginners (and many intermediate lifters as well) because
-- you're training big compound movements (squat, deadlift, bench, overhead press, rows) -- stimulate prime movers as well as stabilizers -- functional, practical movements that you actually use in daily life and in sports -- you'll get the most strength gainz
if you do a solid full body strength routine, you will see massive strength gainz. you'll have a stronger physique, become better at anything strength/power related (sports, athletics, etc), have stronger joints, and get injured less often.
what are your goals btw? it sounds like SL 5x5 is perfect for you.
Can u guys advise me with some tips to improve my broad jump? Im really bad at it, i can only jump around 2.20m and would like to jump about 2.40 consistently.
On May 23 2012 11:06 decafchicken wrote: i don't even know what the fuck this discussion is about i feel like i just read the same post 6 times.
Don't eat shitty food. If it is comprised mostly of sugar or heavily processed, avoid it. If you don't have to cook it, you should probably avoid that too (besides fruits and veges obv)
Do cardio. Don't do cardio. It doesn't really fucking matter. Abs are made in the kitchen. If you wanna burn some extra calories with cardio - look in to high intensity interval training
Lift weights. Don't lift weights. It still doesnt really matter. If you want your body to recompose faster and have more muscle to show off once you lose that fat, then do some basic barbell exercises MENTIONED IN THE STICKIES LIKE EVERYTHING ELSE YOU NEED TO KNOW AND THAT ANSWERS ALL OF YOUR INQUIRIES. If you don't than just keep eating healther.
Lifting weights does matter in a way because muscles burn calories even at rest.
On May 23 2012 11:06 decafchicken wrote: i don't even know what the fuck this discussion is about i feel like i just read the same post 6 times.
Don't eat shitty food. If it is comprised mostly of sugar or heavily processed, avoid it. If you don't have to cook it, you should probably avoid that too (besides fruits and veges obv)
Do cardio. Don't do cardio. It doesn't really fucking matter. Abs are made in the kitchen. If you wanna burn some extra calories with cardio - look in to high intensity interval training
Lift weights. Don't lift weights. It still doesnt really matter. If you want your body to recompose faster and have more muscle to show off once you lose that fat, then do some basic barbell exercises MENTIONED IN THE STICKIES LIKE EVERYTHING ELSE YOU NEED TO KNOW AND THAT ANSWERS ALL OF YOUR INQUIRIES. If you don't than just keep eating healther.
Lifting weights does matter in a way because muscles burn calories even at rest.
It took me a while to realize that you were responding to a post from over 2 years ago. I think you're a little late to the party bro.
On March 05 2014 20:55 NukeD wrote: What I mean by "really ripped":
I'm 188cm and 82 kg. Ive been in training for 2 years now, every week three times for an hour and only missing out under 15 of those trainings in two years. The training is something like crossfit but with weightlifting sort of thing, I guess you can call it "condition" training. I have started with 90kg with no muscles and a lot of fat.
Before the diet you could see the formation of my sixpack (im using this as a reference) beneath some layers of fat. I was like that for a long time and it didnt really seem like the fat is coming down anymore. So I tried cutting the carbs by a lot and after that I lost 2 kg (it could have been water I dunno) in two weeks. I felt and looked great for about two weeks on that diet, and you could finally see my sixpack (altho there was still fat on my belly)- not moviestar/magazine cover sixpack but it was ok. So I guessed if I continue this diet I would have 6% bodyfat no problem.
Then things started falling apart as Ive explained in previous post.
So I was eating mostly: chicken breast, tuna, some salmon, uh that diet cheese with lots of protein and low fat and carbs (I dont know what its called in english), eggs, a lot of spinach, broccoli and generally frozen vegetables (some fresh too), a lot of peanuts and all sort of nuts. I started taking Omega 3 acid pills when my eyes started hurting and when it didnt stop I added vitamin C (I think it was C, not sure) and it helped the problem a bit but still couldnt make me last through the day.
So this was what I was eating for two and half weeks and as Ive said Ive felt amazing for that short amount of time. Then slowly I began waking up with dry eyes and then the headaces and then the just overall miserabillity.
My callories added up on average to about 3000 kcal I think so its not the pure calories that made me die.
Thanks for helping me out!
If you have ~2 hrs or so to spend i feel Eric Helm's "The Muscle and Strength Nutritional Pyramid" is pretty good. It's mostly about which parts of a diet is the most important to reach your goals, but he also talks about a lot of the basics and gives some examples of macronutrient ratios etc. while going through the different levels of the pyramid.
The majority of my training is geared towards cycling (road racing) so it may not be as accurate as far as specifically weight training, but it seems like a lot of people are cutting out carbs and just jamming in as much protein as if carbs are a bad thing. In cycling, we tend to consume foods with a very high GI (glycemic index) before and during rides to generate bursts of energy. You're obviously not going to need quite as much fuel because we're riding a lot longer endurance distances, but am I wrong to assume that for serious weight training fueling up is equally as important?
EDIT: After viewing that youtube link, the author makes mention of "sabotaging training" from consuming too little carbs. Are you adequately fueling yourself for your training intensity?
EPT
