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Zafrumi
Switzerland1272 Posts
On May 24 2012 21:55 funkie wrote: 150kg x 3 x 5 Squat (PR, year goal, and awesome as fuck status achieved) 75kg x 5 x 3 Power clean (BW PC!) 65kg x 3 x 5 Press C&J Doubles up to 65kg (6x2) first of all, awesome squat! second, why is your PC so low man! I cant squat 150kg and pc 90kg easy!  | ||
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OutlaW-
Czech Republic5053 Posts
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RaNgeD
United States733 Posts
I think a very realistic goal for me would be to go down to 170 lbs, maybe even 165. I'm not really too worried about gaining so much muscle, I just want to be at a healthy weight and have more energy/confidence in myself. I guess my questions for you guys would be 1) By just eating healthy and running 45 minutes 6 days a week (I would take 1 day off a week), can I keep losing weight, or would I like plateau out? 2) What do I do when i'm running out of ideas of things to eat. I'm already getting tired of the same things every damned day. 3) I drink coffee every morning. I don't use any creamer at all, I just drink it black. Is this okay? | ||
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infinity21
Canada6683 Posts
On May 25 2012 01:40 RaNgeD wrote: I've been meaning to make a post here for a long while now. I'm a pro gamer for team Newrosoft and lately I've been really disciplined with my practice preparing for MLG/WCS USA. I've also been making sure I go to bed at a regular time and get 7-8 hours of sleep a night. I'm 5'11" (maybe 6') and i'm about 180 lbs. I've been trying to lose some weight and just overall be a bit healthier, i've lost like 4 lbs in the last 2 weeks just by running for 45 minutes, 5 times a week, and eating mostly vegetables and chicken. I think a very realistic goal for me would be to go down to 170 lbs, maybe even 165. I'm not really too worried about gaining so much muscle, I just want to be at a healthy weight and have more energy/confidence in myself. I guess my questions for you guys would be 1) By just eating healthy and running 45 minutes 6 days a week (I would take 1 day off a week), can I keep losing weight, or would I like plateau out? 2) What do I do when i'm running out of ideas of things to eat. I'm already getting tired of the same things every damned day. 3) I drink coffee every morning. I don't use any creamer at all, I just drink it black. Is this okay? 1) You should strength train. Without it, you will lose a lot of muscle mass while losing weight. Read the training sticky to get started. 2) I usually rotate between steak, chicken thighs, ribs, and salmon. If you know how to cook them well, they are delicious. 3) That's the best and the most delicious way | ||
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RaNgeD
United States733 Posts
On May 25 2012 01:58 infinity21 wrote: 1) You should strength train. Without it, you will lose a lot of muscle mass while losing weight. Read the training sticky to get started. 2) I usually rotate between steak, chicken thighs, ribs, and salmon. If you know how to cook them well, they are delicious. 3) That's the best and the most delicious way Thank you for your reply. How many days per week do you suggest that I strength train? I think my biggest worry is that I will feel tired a lot more often from working out, and then might not be able to practice 8-10 hours a day like I need to be doing right now. That's what happened before - but then again I was just kind of eating whatever I want, and not on a good diet. All of those things you mentioned sound really good, but it sucks that I hardly know how to cook, haha. I guess now is the time to learn. | ||
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infinity21
Canada6683 Posts
On May 25 2012 02:13 RaNgeD wrote: Thank you for your reply. How many days per week do you suggest that I strength train? I think my biggest worry is that I will feel tired a lot more often from working out, and then might not be able to practice 8-10 hours a day like I need to be doing right now. That's what happened before - but then again I was just kind of eating whatever I want, and not on a good diet. All of those things you mentioned sound really good, but it sucks that I hardly know how to cook, haha. I guess now is the time to learn. No problem. Check out Starting Strength mentioned here. SS consists of 3 days a week of compound barbell exercises (squats, deadlifts, bench, etc). If you do the program as it is written (as you should), you will start off very light and you won't be feeling tired. Once you start reading, it may seem like a lot to take in but I think it's worth investing a little bit of time to properly learn how to train. You gain strength faster with proper form and prevent injuries so you can train longer. The only times I feel lethargic is if I'm bulking and eat 2k+ calories of food in one sitting. If you get lots of sleep and eat enough, you shouldn't be feeling tired. You may want to look at the general nutrition recommendations thread if you are serious about health. In short, eat real foods and supplement as necessary (e.g. fish oil if you don't eat fish, vit D if you're not out in the sun often, whey protein if you don't eat enough meat, etc.). | ||
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Osmoses
Sweden5302 Posts
As for the strength training, I advise you to make sure you've got the basics of proper form before even starting on anything you'd consider "heavy". High reps before high weight basically, I did the opposite and lo and behold I paid for it relatively quickly. You only have one spine, and it sucks to lose weeks of progress because you got lazy and lifted with improper form. Also, I think the feeling of lifting increasingly heavy shit with good form is similar to getting an A+ on an advanced calculus test. Lifting it with bad form is like cheating and getting a B-. Still cool, but you're screwed on the finals. | ||
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rEiGN~
369 Posts
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Daigomi
South Africa4316 Posts
On May 25 2012 00:14 OutlaW- wrote: Not sure if this is the correct thread to ask this, but what are your views on coke zero? I know it's basically unhealthy to the body, but if you really want to lose weight while still drinking something like that, is it worth it? There was a thread on this a while back: http://www.teamliquid.net/forum/viewmessage.php?topic_id=283354 Everybody pretty much had their own idea, so it will be up to you to make up your own mind. | ||
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requiem
United States268 Posts
im about 6 weeks into ss, up 12-14 lbs no gain this last week. i blame the weekends when i have total freedom and no routine so eating drops off considerably, and also on my weigh-in day i played like 2 hours of basketball nice to meet you all | ||
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eshlow
United States5210 Posts
On May 25 2012 05:10 Daigomi wrote: There was a thread on this a while back: http://www.teamliquid.net/forum/viewmessage.php?topic_id=283354 Everybody pretty much had their own idea, so it will be up to you to make up your own mind. www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/ | ||
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Catch
United States616 Posts
Few questions. Is this a flexibility issue? Should I widen my grip so it isn't as bad? Where exactly should the bar be on low bar squat? I put it below my shoulders, right where the spine of my scapula would be. Can it be a bit higher? | ||
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decafchicken
United States20019 Posts
On May 25 2012 08:03 Catch wrote: So when I low bar squat, my left shoulder has a lot of tension in it it seems. Today I loaded it up to only 130 lbs as I was going to do some accessory work, and it seemed a lot more tension than normal. Few questions. Is this a flexibility issue? Should I widen my grip so it isn't as bad? Where exactly should the bar be on low bar squat? I put it below my shoulders, right where the spine of my scapula would be. Can it be a bit higher? Put your grip where it's comfortable. Work on flexibility (shoulder dislocates). Try foam rolling your shoulders/upper back. See third diagram for bar position on low bar squat. ![[image loading]](http://crossfitmtolympus.com/wp-content/uploads/2011/06/squat-variants.jpg) On May 25 2012 01:40 RaNgeD wrote: I've been meaning to make a post here for a long while now. I'm a pro gamer for team Newrosoft and lately I've been really disciplined with my practice preparing for MLG/WCS USA. I've also been making sure I go to bed at a regular time and get 7-8 hours of sleep a night. I'm 5'11" (maybe 6') and i'm about 180 lbs. I've been trying to lose some weight and just overall be a bit healthier, i've lost like 4 lbs in the last 2 weeks just by running for 45 minutes, 5 times a week, and eating mostly vegetables and chicken. I think a very realistic goal for me would be to go down to 170 lbs, maybe even 165. I'm not really too worried about gaining so much muscle, I just want to be at a healthy weight and have more energy/confidence in myself. I guess my questions for you guys would be 1) By just eating healthy and running 45 minutes 6 days a week (I would take 1 day off a week), can I keep losing weight, or would I like plateau out? 2) What do I do when i'm running out of ideas of things to eat. I'm already getting tired of the same things every damned day. 3) I drink coffee every morning. I don't use any creamer at all, I just drink it black. Is this okay? Drop the 45 minute runs, they're not doing anything for your fat loss. You will probably get better at distance running though i suppose. As mentioned, basic barbell strength training will be your best bet for body recomposition (read: less fat more muscle) This will do absolute WONDERS for your energy and confidence. I can't stress this enough. Start light with good form and each workout increase your weight slightly (check out the starting strength wiki in the stickies) Diet is fine, stick to meats vegges fruits. Stay away from high sugar/carb things that will leave you hungry again in an hour. Real food will keep you full (get some fat in your diet) so you don't eat as much. Black coffe ftw. At 5'11-6'0 i'd say 165-170 is way too low (for my taste at least). I'd definitely aim to be in the 180-190 range at least if you don't want to look like a twig (i'm 6'1 around 215) | ||
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Daigomi
South Africa4316 Posts
I've heard the argument before, and I'm still not convinced by it (or at least, I'm not convinced it's relevant to most people in TLH&F). As far as I can tell, the thrust of the argument is: These pilot investigations are consistent with a revised hypothesis: Sweetness decoupled from caloric content offers partial, but not complete, activation of the food reward pathways. Activation of the hedonic component may contribute to increased appetite. Animals seek food to satisfy the inherent craving for sweetness, even in the absence of energy need. Lack of complete satisfaction, likely because of the failure to activate the postingestive component, further fuels the food seeking behavior. Reduction in reward response may contribute to obesity. Impaired activation of the mesolimbic pathways following milkshake ingestion was observed in obese adolescent girls [45]. Lastly, artificial sweeteners, precisely because they are sweet, encourage sugar craving and sugar dependence. Repeated exposure trains flavor preference [54]. A strong correlation exists between a person’s customary intake of a flavor and his preferred intensity for that flavor. Systematic reduction of dietary salt [55] or fat [56] without any flavorful substitution over the course of several weeks led to a preference for lower levels of those nutrients in the research subjects. In light of these findings, a similar approach might be used to reduce sugar intake. Unsweetening the world’s diet [15] may be the key to reversing the obesity epidemic. So basically, sweeteners make you crave more sugary goods which eventually results in weight gain. However, if you are recording your meals and regulating your eating, your cravings become inconsequential. As long as you stick to your calorie limits, it doesn't matter if you crave sugar or not. If we assume you're following your calorie limits (which is the basis of the eating plan prescribed on TLH&F), diet cooldrinks will give you more freedom within these limits than non-diet cooldrinks. In an unregulated environment where people eat when they are hungry or when they have cravings it's obviously different. In such a situation, increasing the cravings will lead to an increase in sugary foods which could result in weight being gained. I just don't think that's necessarily applicable here. Personally, I dislike water but I enjoy milk and cooldrink. When I'm cutting it's almost impossible to stick to my limits if I get all my daily fluids through milk so I like to drink diet sodas. Because I'm counting calories, I know that I'm not going over the limits whether I drink the sodas or not, so the only real difference is that I get to drink what I enjoy drinking with diet sodas. | ||
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decafchicken
United States20019 Posts
Todays workout: (day 4 in a row took it a bit lighter today) Clean + Front Squat + 2x jerk - 135 185 225 245x3 265 (wtf so hard) Snatch + Overhead Squat - 135 155 175x4 185x4 | ||
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Daigomi
South Africa4316 Posts
On May 25 2012 08:37 decafchicken wrote: Daigomi, this is no place for logic and self control! Todays workout: (day 4 in a row took it a bit lighter today) Clean + Front Squat + 2x jerk - 135 185 225 245x3 265 (wtf so hard) Snatch + Overhead Squat - 135 155 175x4 185x4 Haha, sorry! Are front squats a good idea if I'm resting my wrists to prevent tendonitis? I got tendonisis a few months back from benching (my wrist was bending inwards towards my chest) so I'm pretty damn nervous about getting it again. I was squatting too low bar until recently, and even though that's fixed now my wrists have been feeling a bit sensitive so I'm resting them for a week. Anyway, I'm wondering if front squats would be a good alternative for the next two sessions, or if I should just rest and do a few extra deadlifts? | ||
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decafchicken
United States20019 Posts
If you want to do front squats without pressure on your wrists you can always use lifting straps around the bar then hold onto the straps instead of the bar like so: Keep rehabbing/strengthening/stretching that wrist! | ||
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Daigomi
South Africa4316 Posts
On May 25 2012 08:58 decafchicken wrote: Get wrist wraps. If you want a lot of support get leather ones or boxing wraps. Or you can try tape (my preference). If you want to do front squats without pressure on your wrists you can always use lifting straps around the bar then hold onto the straps instead of the bar like so: http://www.youtube.com/watch?v=VQb0OZCtqBk Keep rehabbing/strengthening/stretching that wrist! Getting proper wraps might be a good idea. Would using stronger wraps cause any problems down the line (like weak wrists) I've got some elastic wristwraps which seem to be helping right now, but as the elastic is getting more stretchy it's becoming less useful. The annoying thing with the squats now is that the niggle in my wrist is in a different place. The bench tendonisis was on the side of my wrists (i.e. if you hold your arms in front of you like a zombie, then at the side pointing towards the other wrist) while right now it's at the top of my wrist (where a watch would sit). It's very faint and probably nothing, but after not being able to bench for months, I'm not taking any risks. | ||
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decafchicken
United States20019 Posts
On May 25 2012 09:06 Daigomi wrote: Getting proper wraps might be a good idea. Would using stronger wraps cause any problems down the line (like weak wrists) I've got some elastic wristwraps which seem to be helping right now, but as the elastic is getting more stretchy it's becoming less useful. The annoying thing with the squats now is that the niggle in my wrist is in a different place. The bench tendonisis was on the side of my wrists (i.e. if you hold your arms in front of you like a zombie, then at the side pointing towards the other wrist) while right now it's at the top of my wrist (where a watch would sit). It's very faint and probably nothing, but after not being able to bench for months, I'm not taking any risks. Elastic wraps wont help much on heavy weights. Don't use the wraps except for heavy reps or until it hurts your wrist. | ||
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Daigomi
South Africa4316 Posts
On May 25 2012 09:10 decafchicken wrote: Elastic wraps wont help much on heavy weights. Don't use the wraps except for heavy reps or until it hurts your wrist. Cool thanks, I'll do that! | ||
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