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On January 08 2012 05:25 Osmoses wrote:Show nested quote +On January 07 2012 07:27 Logros wrote:On January 07 2012 06:33 Osmoses wrote:
My biggest problem right now is the diet. Not because I have trouble eating anything, but because I'm not really sure I'm doing it right. Basically my plan is to go 100% Leangains this year (doing early morning fasted training with bcaa) and Martin doesn't really talk much about actual meals on his blog. His articles mostly have to do with what's under the microscope, like the intricacies of insulin, amino acids and adiponectin(?). I've been piecing stuff together from different articles he's written and right now this is the impression I got:
Every day is high on protein.
Workout days: 4000kcal (bodyweight in lbs*20), carbs > fat. Don't know what kind of carb/fat ratio is intended, I'm just trying to eat as little fat as I can get away with. Basically I eat meat, potatoes and veggies.
Rest days: fat > carbs. Haven't discerned a clear kcal ballpark, usually end up with < 2000kcal. Meat and veggies with sauces. Turns me into an idiot in the afternoons, can't think without carbs. Going to try upping protein intake during lunches.
In short, diet is causing me the most problems (I'm having a great time at the gym). I'm having trouble finding variation on workout days (fuck I miss pasta) and I have barely a clue about what to eat on rest days.
TL/DR: I have a plan and I'm sticking to it. Any advice from someone who's had success with leangains would be sweet. I've been on leangains since september and used it mostly for cut/maintenance, but I'm now going to try it for bulking for a few months. 4000/2000 kcals seems a bit extreme. Martin advises +20%/-20% maintenance, so ~3500/2500 (assuming maintenance is 3k) is probably better so you don't starve on rest days. As an example for macro's I did roughly 30%p/25%f/45%c on training days and 40%p/40%f/20%c on rest days and this seemed to work pretty well. Food on rest days was something like meal 1: oatmeal and eggs with bacon/ham. Meal 2: different every tim,e but some kind of meat or fish with veggies, you can play around a lot with this to keep things interesting. Meal 3: quark with nuts and some tuna. Thanks for the tips! I used 4000/2000 because he said something about workout day kcal intake should be bodyweight in lbs (220) times 20 = 4000. It was hard to eat that much though. How do you figure out the maintenance? That based on bw as well? Either way I'll give those ratios a try.
Your math could use some improvement 
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So anyway ive decided to step up my workout and get back into better shape than i was when i was a competative weight lifter years ago.
Eating a shitload and working out 4 times a week atm. (at least 2grams of protein/kg bodyweight) Cutting back alot on my SC2 time and focusing on shit thats important 
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Dropped 20# on my squat and switched to hb atg.
Feels so much better and I feel like I have so much more control.
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United States261 Posts
Started the coan/philipi deadlift routine today. Thought my lower back might say fuck you but after the workout it felt pretty good
Let's see if I can go from 225 to 250.
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Sup guys , been thinking about starting up West side's skinny bastard program . Seemed to have packed on quite some size with just a regular 4 day split(2upper 2 lower) but haven't been able to feed my urge to lift heavy.
Anyone have any tips for someone who is running this?
I just got 2 tubs for myofusion , holy shit that whey is thick as hell kinda got a lot of gas from drinking . Anyone else have this problem?
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On January 08 2012 11:39 kurrysauce wrote:
Sup guys , been thinking about starting up West side's skinny bastard program . Seemed to have packed on quite some size with just a regular 4 day split(2upper 2 lower) but haven't been able to feed my urge to lift heavy.
Anyone have any tips for someone who is running this?
I just got 2 tubs for myofusion , holy shit that whey is thick as hell kinda got a lot of gas from drinking . Anyone else have this problem?
What are your lifts at currently? how much do you weigh?
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On January 08 2012 11:59 Jupiter wrote:Show nested quote +On January 08 2012 11:39 kurrysauce wrote:
Sup guys , been thinking about starting up West side's skinny bastard program . Seemed to have packed on quite some size with just a regular 4 day split(2upper 2 lower) but haven't been able to feed my urge to lift heavy.
Anyone have any tips for someone who is running this?
I just got 2 tubs for myofusion , holy shit that whey is thick as hell kinda got a lot of gas from drinking . Anyone else have this problem? What are your lifts at currently? how much do you weigh?
squat : 165kg
bench : 100kg
deads : 180kg x 2
( last i maxed out on squats and bench was last september .. so my max should be around that range)
always sucked at deads though.
Weighing 85kg right now bout 15ish % bf . 
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On January 08 2012 07:02 Malinor wrote:Show nested quote +On January 08 2012 05:25 Osmoses wrote:On January 07 2012 07:27 Logros wrote:On January 07 2012 06:33 Osmoses wrote:
My biggest problem right now is the diet. Not because I have trouble eating anything, but because I'm not really sure I'm doing it right. Basically my plan is to go 100% Leangains this year (doing early morning fasted training with bcaa) and Martin doesn't really talk much about actual meals on his blog. His articles mostly have to do with what's under the microscope, like the intricacies of insulin, amino acids and adiponectin(?). I've been piecing stuff together from different articles he's written and right now this is the impression I got:
Every day is high on protein.
Workout days: 4000kcal (bodyweight in lbs*20), carbs > fat. Don't know what kind of carb/fat ratio is intended, I'm just trying to eat as little fat as I can get away with. Basically I eat meat, potatoes and veggies.
Rest days: fat > carbs. Haven't discerned a clear kcal ballpark, usually end up with < 2000kcal. Meat and veggies with sauces. Turns me into an idiot in the afternoons, can't think without carbs. Going to try upping protein intake during lunches.
In short, diet is causing me the most problems (I'm having a great time at the gym). I'm having trouble finding variation on workout days (fuck I miss pasta) and I have barely a clue about what to eat on rest days.
TL/DR: I have a plan and I'm sticking to it. Any advice from someone who's had success with leangains would be sweet. I've been on leangains since september and used it mostly for cut/maintenance, but I'm now going to try it for bulking for a few months. 4000/2000 kcals seems a bit extreme. Martin advises +20%/-20% maintenance, so ~3500/2500 (assuming maintenance is 3k) is probably better so you don't starve on rest days. As an example for macro's I did roughly 30%p/25%f/45%c on training days and 40%p/40%f/20%c on rest days and this seemed to work pretty well. Food on rest days was something like meal 1: oatmeal and eggs with bacon/ham. Meal 2: different every tim,e but some kind of meat or fish with veggies, you can play around a lot with this to keep things interesting. Meal 3: quark with nuts and some tuna. Thanks for the tips! I used 4000/2000 because he said something about workout day kcal intake should be bodyweight in lbs (220) times 20 = 4000. It was hard to eat that much though. How do you figure out the maintenance? That based on bw as well? Either way I'll give those ratios a try. Your math could use some improvement
I already felt 4k was alot so I rounded down 
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On January 08 2012 06:22 phyre112 wrote:Show nested quote +On January 08 2012 05:25 Osmoses wrote:
Thanks for the tips!
I used 4000/2000 because he said something about workout day kcal intake should be bodyweight in lbs (220) times 20 = 4000. It was hard to eat that much though. How do you figure out the maintenance? That based on bw as well?
Either way I'll give those ratios a try. For maintenance just use a BMR calculator, they're all over the internet. That will get you within 300 or so cals of what you need so long as you're honest with yourself, and you can just play around with those numbers to get everything set. 4000 calories seems like a lot, but for some people (you, me, most of this thread) it's just necessary... Make sure you're taking advantage of liquid calories (whole milk) to make it easier on yourself, especially with the limited eating frame of lean gains. Did some higher volume squatting today, and I seem to have run into what I'll call "bar burn" where the skin on my traps is all raw and sore. Anyone have suggestions for things that can get rid of this, and prevent it in the future? I have to squat again on monday.
Martin keeps saying "chew your food, don't drink it" though.
I've seen guys at the gym put on something like a nerf sleeve on the bars before squats. You could try that.
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Oh god don't put on the tampon. Dear jesus no.
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For the love of god do not use the pussypad, raw and sore skin is the better option.
I did started doing the mobility WOD today, gonna do one each day. First one was 10min squat, my god was it painful.
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On January 08 2012 20:40 Osmoses wrote:Show nested quote +On January 08 2012 06:22 phyre112 wrote:On January 08 2012 05:25 Osmoses wrote:
Thanks for the tips!
I used 4000/2000 because he said something about workout day kcal intake should be bodyweight in lbs (220) times 20 = 4000. It was hard to eat that much though. How do you figure out the maintenance? That based on bw as well?
Either way I'll give those ratios a try. For maintenance just use a BMR calculator, they're all over the internet. That will get you within 300 or so cals of what you need so long as you're honest with yourself, and you can just play around with those numbers to get everything set. 4000 calories seems like a lot, but for some people (you, me, most of this thread) it's just necessary... Make sure you're taking advantage of liquid calories (whole milk) to make it easier on yourself, especially with the limited eating frame of lean gains. Did some higher volume squatting today, and I seem to have run into what I'll call "bar burn" where the skin on my traps is all raw and sore. Anyone have suggestions for things that can get rid of this, and prevent it in the future? I have to squat again on monday. Martin keeps saying "chew your food, don't drink it" though. I've seen guys at the gym put on something like a nerf sleeve on the bars before squats. You could try that.
Yeah but when I have to eat 2-2.5kcals in a single meal I can't do it without 1-2L of whole milk .
And yeah, if you just keep squatting it won't bother you anymore in a week or 2.
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chalk up your back so the bar doesnt move around and tear up your skin
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On January 08 2012 20:47 KOVU wrote:
For the love of god do not use the pussypad, raw and sore skin is the better option.
I did started doing the mobility WOD today, gonna do one each day. First one was 10min squat, my god was it painful.
Usinng the pussypad is dangerous, gay and will get you forever banished from this forum.
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On January 09 2012 00:21 GoTuNk! wrote:Show nested quote +On January 08 2012 20:47 KOVU wrote:
For the love of god do not use the pussypad, raw and sore skin is the better option.
I did started doing the mobility WOD today, gonna do one each day. First one was 10min squat, my god was it painful. Usinng the pussypad is dangerous, gay and will get you forever banished from this forum.
Hahaha, the testosterone levels in this thread are through the roof, Batman!
I've yet to have any problems with it myself, but one thing I learned in the military is that the level of "gay" or "pussy" something seems is directly proportional to the amount of pain you're in. I had horrible inner-thigh chafing problems and someone suggested bicycle tights. I thought that sounded gay as hell, but after a week of marching I would have gladly dressed in full drag if it would've taken the pain away.
You just gotta decide for yourself how much pain is too much. Of course, if you do it too soon you're a fragile, pre-pubescent girly-man.
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On January 08 2012 20:40 Osmoses wrote:Show nested quote +On January 08 2012 06:22 phyre112 wrote:On January 08 2012 05:25 Osmoses wrote:
Thanks for the tips!
I used 4000/2000 because he said something about workout day kcal intake should be bodyweight in lbs (220) times 20 = 4000. It was hard to eat that much though. How do you figure out the maintenance? That based on bw as well?
Either way I'll give those ratios a try. For maintenance just use a BMR calculator, they're all over the internet. That will get you within 300 or so cals of what you need so long as you're honest with yourself, and you can just play around with those numbers to get everything set. 4000 calories seems like a lot, but for some people (you, me, most of this thread) it's just necessary... Make sure you're taking advantage of liquid calories (whole milk) to make it easier on yourself, especially with the limited eating frame of lean gains. Did some higher volume squatting today, and I seem to have run into what I'll call "bar burn" where the skin on my traps is all raw and sore. Anyone have suggestions for things that can get rid of this, and prevent it in the future? I have to squat again on monday. Martin keeps saying "chew your food, don't drink it" though. I've seen guys at the gym put on something like a nerf sleeve on the bars before squats. You could try that.
I think that primarily applies to 1) cutting, and 2) sports drinks, sodas, alcohol, etc. - things that are "empty calories" rather than milk, which is pretty high on protein, and even more so if it's mixed with whey.
On January 09 2012 00:31 Osmoses wrote:
Hahaha, the testosterone levels in this thread are through the roof, Batman!
I've yet to have any problems with it myself, but one thing I learned in the military is that the level of "gay" or "pussy" something seems is directly proportional to the amount of pain you're in. I had horrible inner-thigh chafing problems and someone suggested bicycle tights. I thought that sounded gay as hell, but after a week of marching I would have gladly dressed in full drag if it would've taken the pain away.
You just gotta decide for yourself how much pain is too much. Of course, if you do it too soon you're a fragile, pre-pubescent girly-man.
Thing about the pad is, it takes away a lot of the stability from your bar position. and things like the molded plastic attachments actually place the bar further back than it should go, changing the mechanics of the lift. Finally, they come almost as a "replacement" to using your own trapezius muscles to cushion the bar, and if you're not squeezing them, there's no way you're keeping your chest and upper back tight enough to be properly maxing out your squat.
tl;dr the pad is actually bad, besides just being girly. I will try out chalking up the bar though. I might also wear a thicker shirt (wore an old T-shirt last time, might wear underarmour or something tomorrow) because I think that will help. That type of material might make the bar slide even more though...
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the thing is, the "pussy pad" really is dangerous because you cant stabilize the bar on your back (which can lead to injury with higher weights) and it also alters the bar bath because of the cushion between the bar and your back. I really recommend you switch to "raw" squats! yes it will be unconfortable for a few workouts but you will get used to it pretty quickly.
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On January 09 2012 00:49 Zafrumi wrote:
the thing is, the "pussy pad" really is dangerous because you cant stabilize the bar on your back (which can lead to injury with higher weights) and it also alters the bar bath because of the cushion between the bar and your back. I really recommend you switch to "raw" squats! yes it will be unconfortable for a few workouts but you will get used to it pretty quickly.
As much as I enjoy some good ol' fashion macho attitude, I am all about safe lifting. In my experience, being an athlete with a hardcore attitude correlates very highly with chronic pain injuries. That said, the bar pad is one of those counterintuitive moments where a piece of "safety" equipment does more harm than good (from what I have read). Do your research independently (not all on TL) but this forum is a great jumping off point.
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On January 09 2012 00:49 Zafrumi wrote:
the thing is, the "pussy pad" really is dangerous because you cant stabilize the bar on your back (which can lead to injury with higher weights) and it also alters the bar bath because of the cushion between the bar and your back. I really recommend you switch to "raw" squats! yes it will be unconfortable for a few workouts but you will get used to it pretty quickly.
This, is not just some "macho" attitude thing. Never use that evil disguised thing.
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EPT
