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On April 30 2012 10:28 Ludrik wrote:Show nested quote +On April 29 2012 05:11 FiWiFaKi wrote:
Quick question, do your gyms have weights in kilogram?
I see almost everyone using kilograms, and while I prefer kilos to pounds by a fair margin, all the weights at my gym are in pounds. And I was looking online to buy weights, and almost everything there is in pounds too... It just makes using pounds a lot easier in the gym (not to mention higher numbers ;p)
So do you guys actually have weights that measure in kg or do you convert? Because I see lots of people converting, like people doing a 111kg squat... Obviously their weights read 245lb and they just used a conversion factor to get kilos. The plates in my gym have both marked on them. So a 20 kg plate also has 45lb written on it. It's not exact though. I think the 10kg has 20lbs and the 15kg has 35lbs. So I'm not really too sure which marking is closer to the correct weight of the plate. The smallest plates in my gym are 1.25kg, so the smallest weight adjustment is 2.5kg.
I see, although that's weird how 10kg is 20lb and 15kg is 35lb, I mean it shouldn't matter if you're lifting to tire yourself out, but if you want to compare progress... It makes me feel like the company who makes the weights is like "33lb or 35lb, who cares, it's all the same". . I think most North American gyms just have the standard 1 1/4lb, 2 1/2lb, 5lb, 10lb, 25lb, 35lb, 45lb though.
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Starting my bulk today. Going to aim for just under 0.5kg per week for the next 16 weeks.
In a way I'm kinda fighting it. I literally just got down to my goal weight of 80kg a few days ago. Now I'm going to put more weight on so I don't really get to enjoy where I'm at now. Looking forward to putting on some strength though. Worst thing about a cut is that your numbers don't really go up that much. I mean you're still lifting similar weight at a lower bodyweight but it doesn't feel the same as putting more weight on the bar.
Going in tonight to do Upper -
BB Bench
Row
OHP
Chinup
Tricep
Bicep
I'll have to see how this routine goes as Im trying to hit my muscle groups 2x per week. Here is an interesting article about Training Frequency -
http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html
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Deadlift monday, definitely doing them wrong but w/e I got them done, new PR. Already made arrangements with a PT so that should work itself out. Same with squats.
Eeeeverything is progressing nicely.
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On April 30 2012 16:26 Jupiter wrote:Starting my bulk today. Going to aim for just under 0.5kg per week for the next 16 weeks. In a way I'm kinda fighting it. I literally just got down to my goal weight of 80kg a few days ago. Now I'm going to put more weight on so I don't really get to enjoy where I'm at now. Looking forward to putting on some strength though. Worst thing about a cut is that your numbers don't really go up that much. I mean you're still lifting similar weight at a lower bodyweight but it doesn't feel the same as putting more weight on the bar. Going in tonight to do Upper - BB Bench Row OHP Chinup Tricep Bicep I'll have to see how this routine goes as Im trying to hit my muscle groups 2x per week. Here is an interesting article about Training Frequency - http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html
I have been doing a similar upper day for about 2 months now and so far I'm very happy with it. OHP is getting a bit fucked over though since I'm focusing really hard on bench atm but that's to be expected.
Bench
Rows
OHP
Pull/chin ups
Dips
Power Shrugs
Some grip work
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On April 30 2012 20:08 Sneakyz wrote:
I have been doing a similar upper day for about 2 months now and so far I'm very happy with it. OHP is getting a bit fucked over though since I'm focusing really hard on bench atm but that's to be expected.
Bench
Rows
OHP
Pull/chin ups
Dips
Power Shrugs
Some grip work
Yeah almost identical.
So your strength is going up? What rep range are you working in?
Also what does your workout week look like? Is it Upper/lower 2x a week?
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On April 30 2012 20:17 Jupiter wrote:Show nested quote +On April 30 2012 20:08 Sneakyz wrote:
I have been doing a similar upper day for about 2 months now and so far I'm very happy with it. OHP is getting a bit fucked over though since I'm focusing really hard on bench atm but that's to be expected.
Bench
Rows
OHP
Pull/chin ups
Dips
Power Shrugs
Some grip work Yeah almost identical. So your strength is going up? What rep range are you working in? Also what does your workout week look like? Is it Upper/lower 2x a week?
Strength is going up on everything except for OHP, which was going up until bench got really heavy. I do a variation of Layne Norton's PHAT program, so my training is basically 2 power days upper/lower with focus on compound lifts 3-5 reps, then I do 3 hypertrophy days back/shoulders, chest/arms and lower body in the 8-12 rep range.
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On April 30 2012 20:24 Sneakyz wrote:
Strength is going up on everything except for OHP, which was going up until bench got really heavy. I do a variation of Layne Norton's PHAT program, so my training is basically 2 power days upper/lower with focus on compound lifts 3-5 reps, then I do 3 hypertrophy days back/shoulders, chest/arms and lower body in the 8-12 rep range.
Yeah I'm planning on doing almost the exact same. Just different split on the hypertrophy days.
M - Upper
T - Lower
W - Rest
T - Chest & Tri
F - Back & Bi
S - Legs & Shoulders
S - Rest
Im planning on doing around 9-10 sets on chest. Same with almost all the other body parts on the hypertrophy day. I didn't want to have too much volume. Do you train to failure on those days? or a rep or 2 before failure?
Also has the program been good for adding mass?
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On April 30 2012 20:36 Jupiter wrote:Show nested quote +On April 30 2012 20:24 Sneakyz wrote:
Strength is going up on everything except for OHP, which was going up until bench got really heavy. I do a variation of Layne Norton's PHAT program, so my training is basically 2 power days upper/lower with focus on compound lifts 3-5 reps, then I do 3 hypertrophy days back/shoulders, chest/arms and lower body in the 8-12 rep range.
Yeah I'm planning on doing almost the exact same. Just different split on the hypertrophy days. M - Upper T - Lower W - Rest T - Chest & Tri F - Back & Bi S - Legs & Shoulders S - Rest Im planning on doing around 9-10 sets on chest. Same with almost all the other body parts on the hypertrophy day. I didn't want to have too much volume. Do you train to failure on those days? or a rep or 2 before failure? Also has the program been good for adding mass?
I go to failure every now and then but only on my last set of an exercise. Otherwise I feel it affects the rest of my workout negatively and it feels like I burn out a lot quicker.
I don't really pay attention to my weight or muscle size sadly, I just figure if my lifts go up I'm getting bigger muscles. I have noticed a pretty significant increase in mass on my traps/upper back and chest though, which is what I'm mostly focusing on right now. Heavy snatch-grip rack pulls and power shrugs <3
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can't seem to get past 145kg on my squat  last three workouts were: 4-4-3, 5-4-3, 4-3-4
I'm gonna try one last time on friday and reset if I still don't get it.
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On April 30 2012 22:02 Zafrumi wrote:can't seem to get past 145kg on my squat last three workouts were: 4-4-3, 5-4-3, 4-3-4 I'm gonna try one last time on friday and reset if I still don't get it.
Aw that sucks, are you bulking or cutting atm?
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On April 30 2012 23:00 KOVU wrote:Show nested quote +On April 30 2012 22:02 Zafrumi wrote:can't seem to get past 145kg on my squat last three workouts were: 4-4-3, 5-4-3, 4-3-4 I'm gonna try one last time on friday and reset if I still don't get it. Aw that sucks, are you bulking or cutting atm?
hard to say :p I want to lose some bellyfat but I just can't get myself to eat less :d so I'm doing this middle-thing that I guess works out to a caloric intake of about maintenance level..
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infinity21
Canada6683 Posts
On April 30 2012 23:17 Zafrumi wrote:Show nested quote +On April 30 2012 23:00 KOVU wrote:On April 30 2012 22:02 Zafrumi wrote:can't seem to get past 145kg on my squat last three workouts were: 4-4-3, 5-4-3, 4-3-4 I'm gonna try one last time on friday and reset if I still don't get it. Aw that sucks, are you bulking or cutting atm? hard to say :p I want to lose some bellyfat but I just can't get myself to eat less :d so I'm doing this middle-thing that I guess works out to a caloric intake of about maintenance level..
haha I'm in the same boat. Was trying to cut but I couldn't eat too little. Pretty much stayed at 168-172 lb in the last few months
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Whenever I try to cut I end up stopping before I reach my goal because I hate when my lifts go down lol. Luckily I am still progressing on my lifts and losing weight, wont last very long tho
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hehe yeah dieting sucks. I just love food way too much 
actually haven't weighed myself in a while. maybe I am losing weight, but if so, it's a very slow process.
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Have you guys tried weighing yourself on a weekly basis at the same time?
I found that it was hard to put on strength (and muscle) without putting on weight. Over the course of SS I put on somewhere around 10kg+ (I was tiny when I started though so I could definitely afford to put on some kgs)
Everything went pretty smooth. When I failed did exactly what the program said. Deloaded and then broke through my sticking spot.
I think zafrumi you should concentrate on one or the other. Bulk or Cut
Good luck with your squat on friday!
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On May 01 2012 00:12 Jupiter wrote:
Have you guys tried weighing yourself on a weekly basis at the same time?
I found that it was hard to put on strength (and muscle) without putting on weight. Over the course of SS I put on somewhere around 10kg+ (I was tiny when I started though so I could definitely afford to put on some kgs)
Everything went pretty smooth. When I failed did exactly what the program said. Deloaded and then broke through my sticking spot.
I think zafrumi you should concentrate on one or the other. Bulk or Cut
Good luck with your squat on friday!
I used to weigh myself every morning. but recently I found myself not caring that much about weight anymore, which is why I stopped weighing myself. imo weight is irrelevant as long as you like how you look (for casual lifters like me at least ).
you should concentrate on one or the other. Bulk or Cut
very true words. I definitely want to cut, but as I said its hard because i'm slightly addicted to food. I used to be chubby/fat before I started lifting, so it's not that easy for me to lose weight and get rid of that stubborn belly fat. of course that's just another excuse. I know it and yet I have trouble fighting it ^^ oh well, I think I'm gonna give hardcore cutting another shot if I fail my squat next friday
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On May 01 2012 00:20 Zafrumi wrote:I used to weigh myself every morning. but recently I found myself not caring that much about weight anymore, which is why I stopped weighing myself. imo weight is irrelevant as long as you like how you look (for casual lifters like me at least ). very true words. I definitely want to cut, but as I said its hard because i'm slightly addicted to food. I used to be chubby/fat before I started lifting, so it's not that easy for me to lose weight and get rid of that stubborn belly fat. of course that's just another excuse. I know it and yet I have trouble fighting it ^^ oh well, I think I'm gonna give hardcore cutting another shot if I fail my squat next friday
Your weight fluctuates so much every day. I find weighing yourself every week is much better. (make sure its the same day right after you wake up)
I just finished a massive cut (cut 17.5kg). If you want any advice just let me know. PM me if you want or Im happy to write it out here if anyone else wanted to know what my diet was like.
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On May 01 2012 00:30 Jupiter wrote:Show nested quote +On May 01 2012 00:20 Zafrumi wrote:I used to weigh myself every morning. but recently I found myself not caring that much about weight anymore, which is why I stopped weighing myself. imo weight is irrelevant as long as you like how you look (for casual lifters like me at least ). you should concentrate on one or the other. Bulk or Cut very true words. I definitely want to cut, but as I said its hard because i'm slightly addicted to food. I used to be chubby/fat before I started lifting, so it's not that easy for me to lose weight and get rid of that stubborn belly fat. of course that's just another excuse. I know it and yet I have trouble fighting it ^^ oh well, I think I'm gonna give hardcore cutting another shot if I fail my squat next friday Your weight fluctuates so much every day. I find weighing yourself every week is much better. (make sure its the same day right after you wake up) I just finished a massive cut (cut 17.5kg). If you want any advice just let me know. PM me if you want or Im happy to write it out here if anyone else wanted to know what my diet was like.
Please do write it out, I think that a lot of people here want some information on cutting, especially with summer coming up :D
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On May 01 2012 00:30 Jupiter wrote:Show nested quote +On May 01 2012 00:20 Zafrumi wrote:I used to weigh myself every morning. but recently I found myself not caring that much about weight anymore, which is why I stopped weighing myself. imo weight is irrelevant as long as you like how you look (for casual lifters like me at least ). you should concentrate on one or the other. Bulk or Cut very true words. I definitely want to cut, but as I said its hard because i'm slightly addicted to food. I used to be chubby/fat before I started lifting, so it's not that easy for me to lose weight and get rid of that stubborn belly fat. of course that's just another excuse. I know it and yet I have trouble fighting it ^^ oh well, I think I'm gonna give hardcore cutting another shot if I fail my squat next friday Your weight fluctuates so much every day. I find weighing yourself every week is much better. (make sure its the same day right after you wake up) I just finished a massive cut (cut 17.5kg). If you want any advice just let me know. PM me if you want or Im happy to write it out here if anyone else wanted to know what my diet was like.
even if you weigh yourself only once a week there is a chance you weigh yourself on a day that is just "out of the ordinary". so if you weigh yourself every day (at the same time of course) you get a much clearer picture of the trend (losing or gaining weight), imo.
hm the biggest problem I have while cutting is the constant hunger I have on rest days :/ I tried going +20% on workout days (3 times a week) and -20% on rest days but didnt see great results, or rather my motivation disappeared quite quickly because the weight loss was slow, I made almost no progress in my lifts and as I said I hate feeling hungry. I don't know, on one hand I think it might be better if I just cut hardcore (+0%/-25% or something), get it over with in a few weeks/months and then just slowly bulk up again to regain my strength. that way at least I don't have to "suffer" for so long but on the other hand it would suck to lose the strength I worked so hard to gain!
how did you approach your cut?
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On May 01 2012 00:37 KOVU wrote:
Please do write it out, I think that a lot of people here want some information on cutting, especially with summer coming up :D
Alright.
This website was really helpful - www.swole.me
and the 'myfitnesspal' app was very helpful as well.
I started there and figured out how many calories I would need to cut. Then sorted out a rough diet plan that gave me a 500 calorie deficit.
I'm a believer in IIFYM (if it fits your macros).
+ Show Spoiler +IIFYM - If It Fits Your Macros
The phrase If It Fits Your Macros (often abbreviated to IIFYM) refers to meeting the individual macronutrient needs relevant to one’s goals and then filling the remaining calories with foods of personal preference. Meaning, eat whatever you want as long as it fits the macros. Don’t get it?
Since it’s more common to ask about IIFYM when following a fat loss plan, also known as cutting, we will use an example that relates to it.
Example:
200lb man at 20% body fat wants to lose weight
Maintenance Calories: 3000 (click the link to see how this is found)
Calories to cut: 2400 - this is a 20% caloric deficit
1.5g protein per lb/LBM: (1.5 * 160) 240g
0.45g fat per lb/BW: (200 * 0.45) 90g
Calories from fats + protein minimums: (240 * 4) + (90 * 9) = 1770
Calories from reaching minimums taken from calories to cut: (2400 - 1770) 630
He has 630 kcal left to fill with whatever foods he chooses (pancakes, pizza, cake, pop-tarts, ice cream) and still lose weight as a result of remaining in a calorie deficit.
How do I calculate my calories and macros?
Tips (some are general and do not specifically pertain to IIFYM):
Try to get most of your macros from whole foods. They are high in micronutrients needed to maintain overall health.
Tailor your meals to suit your individual preference. 6 meals a day is the same as 3 meals a day. There is no difference.
Timing your nutrients is not necessary. There is no universal macro or calorie breakdown you should be eating pre and/or post-workout. Overall micronutrient, macronutrient and calorie intake relevant to your goal(s) is far more important.
Important
What “eat whatever you want as long as it fits into your macros” means is basically, eat right, but don’t get all caught up in the whole ‘clean vs dirty’ food debate that seems to still go on. If you want to eat whole grain bread, oats, brown rice, etc. etc. Then do it. If you want to eat white bread, white rice, and pop tarts, as long as it fits in with your other macronutrients and your goals in terms of caloric intake then it isn’t going to make much of a difference in the long run. It all comes down to personal preference.
So, basically don’t get into the whole “If I have ice cream I’m going to get fat” or, “I’ll never have pizza again” mentality. If you want it, you can have it, just make sure it fits in with all the guidelines above.
My macros were roughly 45% protein 35% carbs 20% fat. Meal timing is irrelevant at the end of the day its calories in vs calories out. Some people like eating smaller meals throughout the day because it stops them feeling hungry. I was often having 3 meals or 2 meals a day.
This is a rough outline of what I have been eating the past few weeks (similar at the beginning of the cut but obviously just more food)
Meal 1
2 whole eggs
1 slice of bacon
1 slice of bread
lots of spinach
Meal 2
1 cup of cooked rice
Chicken (or tuna)
vegetables
Meal 3
1 cup of cooked rice (or pasta)
Chicken
vegetables
throughout the day
3 protein shakes with whole milk. -Shakes were more of a convenience thing. I get busy quite busy and it is easier for me to have a shake. the only problem was that it takes up quite a lot of calories having milk so less food but thats the trade off. The past few weeks Ive been having less than 100ml of milk per shake. It also helped me hit my macros.
So that I could keep on track. I ate the same thing almost every day. I had set meals so the flavour of the chicken and rice was different but its still the same calories and macros. At first its kind of boring but I found that I got used to eating very similar things all the time and it didn't really bother me.
The other reason why eating the same thing was really helpful. I got really organised and pre prepared most of my meals. I bought all my chicken for the week, cut it up to the right weight and put it in ziplock bags. Had all of them in the freezer so when I wanted to make a meal it was really easy.
Of course I got hungry during the cut but I found that as I got further into the cut it was something I got used to. Its just something you have to deal with. At the end of the day who cares. Yeah I was hungry when I was going to sleep but its not really a big deal. Once you start losing the weight and looking better you will be more motivated and its not really a problem being a little bit hungry.
I found delaying my breakfast and chewing gum helped with my hunger levels.
I weighed myself every monday morning and had a note section in my phone where I kept track of everything. The reason I didn't do it every day was as I said it doesn't really give an accurate reading because your weight can fluctuate. Once a week was better as it gives an overall picture. A few weeks goes by you can see if you are making any changes or not. If your weight is not going down. Eat less calories.
I had a 'cheat' meal once a week. But most of the time if I wanted to eat something outside of my diet I made allowances and fit it into my macros. So in a sense it wasn't really a cheat meal. If it was higher in calories though the consequence was eating less in the day so I might have been more hungry.
My workout routine was pretty much the same throughout. I pushed really hard in every exercise to maintain strength. The only thing I did change was volume. I found that I would get tired a lot quicker and a few exercises in I had less energy.
I lost 17.5kg this way and retained my strength fairly well. (obviously you are going to lose some strength when you lose close to 20kg. I expected that.) Next time I cut Im going to make sure I don't lose weight too fast. Right at the start of my cut I lost too much weight each week and would have lost some muscle.
Obviously this is just what worked for me. So take what you want from it. I tried to include everything I can remember but if you have any other questions Im happy to answer them.
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EPT
