On August 06 2012 14:06 Advocado wrote: For you leangain guys:
R 170 g protein 64.5 carbs 86 g fat 1710 Calories
W 170g p 275 g c 40.5 g f 2137 calories
77 kg, age 24, set activity to sedentary cause I am not doing anything else than 3 workouts at week.
I assume your goal is fat loss? How tall are you? What's your bodyfat % approximately? If you post a picture of yourself I can give you more accurate advice about your calorie levels, it's very individual what you should aim for.
EDIT: also if you post your strength levels/lifts that's a helpful piece of information
I am going for a 0/-20% fatloss. I am 180 cm, 20-25% bodyfat is my estimate. I can take a picture later when I get home.
For a pure diet with your numbers, you can cut your calories a bit lower. 1500 offdays and 1800 workout days will work well and should still be very safe numbers for retaining all your muscle mass provided your protein intake is adequate and comes from proper sources. A casein source at the end of your feeding period is also important. Your macro ratios are alright, but could use some tweaking. You should up the protein % on both days and lower carbs slightly. On offdays your only carbs should come from a bunch of vegetables and I would aim for ~60g of fat on the offdays while dieting. Workout days a 45/45/10 p/c/f ratio works well in my experience. How far do you want to cut? Sounds like you have a good 7-10kg to take off before you start achieving good levels of leanness.
I want to cut till my upper body looks good. I know I can't get a pure cut 6 pack, but just taking off my shirt without feeling embarrased is my goal. I might buy some casein, cause just drinking milk will probably fuck the diet up.
Is additional protein even useful for someone who is not very lean to begin with?
On August 06 2012 14:06 Advocado wrote: For you leangain guys:
R 170 g protein 64.5 carbs 86 g fat 1710 Calories
W 170g p 275 g c 40.5 g f 2137 calories
77 kg, age 24, set activity to sedentary cause I am not doing anything else than 3 workouts at week.
I assume your goal is fat loss? How tall are you? What's your bodyfat % approximately? If you post a picture of yourself I can give you more accurate advice about your calorie levels, it's very individual what you should aim for.
EDIT: also if you post your strength levels/lifts that's a helpful piece of information
I am going for a 0/-20% fatloss. I am 180 cm, 20-25% bodyfat is my estimate. I can take a picture later when I get home.
For a pure diet with your numbers, you can cut your calories a bit lower. 1500 offdays and 1800 workout days will work well and should still be very safe numbers for retaining all your muscle mass provided your protein intake is adequate and comes from proper sources. A casein source at the end of your feeding period is also important. Your macro ratios are alright, but could use some tweaking. You should up the protein % on both days and lower carbs slightly. On offdays your only carbs should come from a bunch of vegetables and I would aim for ~60g of fat on the offdays while dieting. Workout days a 45/45/10 p/c/f ratio works well in my experience. How far do you want to cut? Sounds like you have a good 7-10kg to take off before you start achieving good levels of leanness.
I want to cut till my upper body looks good. I know I can't get a pure cut 6 pack, but just taking off my shirt without feeling embarrased is my goal. I might buy some casein, cause just drinking milk will probably fuck the diet up.
Is additional protein even useful for someone who is not very lean to begin with?
Casein is a really good diet supplement. I recommend Gold standard casein, it's really good. Otherwise yes, you should not be drinking milk on a diet. You aren't eating that many calories so you want to make sure that the calories you do get are solid and filling.
Additional protein has nothing to do with your current bodyfat %. Substituting carbs or fat for a higher protein % instead simply results in faster weight loss.
I don't know wtf happened today but 115kg squat felt heavy as hell, i was going for a "light" 5x5 and i failed on the second set haha. Form was good, I guess I was just tired. Dropped the weight to 110kg to finish the rest of the sets. Did chin ups BW+11kg 5, 4, 3, 2, 1, 1, 1, BWx6. Then some dumbbell chest press 4x10 with 25kg dBs and finished with flat bench flies with 13kg dbs. Making all kinds of gains.
Squatted like a fucking boss today, first 10 squats felt light.
Squat: 160kgx1x15 Close grip BP: 105kgx3x10
Barbell hitting my abs/rib almost doesnt hurt, but last 2 day the pain spread all over rib/back/right shoulder. It was like recieving those movie dragon punshes, no bruise but a a lot of internal damage
On August 07 2012 08:32 GoTuNk! wrote: Squatted like a fucking boss today, first 10 squats felt light.
Squat: 160kgx1x15 Close grip BP: 105kgx3x10
Barbell hitting my abs/rib almost doesnt hurt, but last 2 day the pain spread all over rib/back/right shoulder. It was like recieving those movie dragon punshes, no bruise but a a lot of internal damage
Fuck you, I squatted 170kg x 1, Beltless, Wrapless full of awesomeness :D
So happy today, I just don't give a fuck about nothing.
This excitement might be triggered because I just bought tickets to NY
Anybody in NY going to be around by Dec,25 to Jan1st?
On August 07 2012 08:32 GoTuNk! wrote: Squatted like a fucking boss today, first 10 squats felt light.
Squat: 160kgx1x15 Close grip BP: 105kgx3x10
Barbell hitting my abs/rib almost doesnt hurt, but last 2 day the pain spread all over rib/back/right shoulder. It was like recieving those movie dragon punshes, no bruise but a a lot of internal damage
Fuck you, I squatted 170kg x 1, Beltless, Wrapless full of awesomeness :D
So happy today, I just don't give a fuck about nothing.
This excitement might be triggered because I just bought tickets to NY
Anybody in NY going to be around by Dec,25 to Jan1st?
On August 07 2012 08:32 GoTuNk! wrote: Squatted like a fucking boss today, first 10 squats felt light.
Squat: 160kgx1x15 Close grip BP: 105kgx3x10
Barbell hitting my abs/rib almost doesnt hurt, but last 2 day the pain spread all over rib/back/right shoulder. It was like recieving those movie dragon punshes, no bruise but a a lot of internal damage
Fuck you, I squatted 170kg x 1, Beltless, Wrapless full of awesomeness :D
So happy today, I just don't give a fuck about nothing.
This excitement might be triggered because I just bought tickets to NY
Anybody in NY going to be around by Dec,25 to Jan1st?
NYC?
Yeah, for the most part I'll be staying around the nearby cities? (Staten, Brooklyn, I'm still looking for a place to rent for the week). But most of the "day/night" time will be spent in the city, so yes.
On August 07 2012 08:32 GoTuNk! wrote: Squatted like a fucking boss today, first 10 squats felt light.
Squat: 160kgx1x15 Close grip BP: 105kgx3x10
Barbell hitting my abs/rib almost doesnt hurt, but last 2 day the pain spread all over rib/back/right shoulder. It was like recieving those movie dragon punshes, no bruise but a a lot of internal damage
Fuck you, I squatted 170kg x 1, Beltless, Wrapless full of awesomeness :D
So happy today, I just don't give a fuck about nothing.
This excitement might be triggered because I just bought tickets to NY
Anybody in NY going to be around by Dec,25 to Jan1st?
beast! And I was just gonna boast my 155kgx1 squat yesterday
does anyone else very often/always feel like their back is slightly fucked , until they go to sleep and wake up and can then "stretch out" and everything clicks a load of times and feels a bit better? is it normal that i hear soft clicks all the time when i stretch my back slightly (im talking like when sitting down i flex my shoulders back a little). i cant "click it into place" in the evenings but i can when i wake up. like now im sitting at desk, if i stoop a tiny bit then straighten up it all clicks softly quickly several times.
the constant inflammation/back pain ache has gone (mostly, gradually) but its like im always struggling to know if my posture is any good, hearing these clicks, and in evenings getting annoyed that my back feels compressed and i cant click it or make it feel better until i've laid down straight for 7+ hours
Today squatted 3x5@105kg, and pressed 3x5@45. Form on the descent of the squat is still iffy, but I was surprised how easy they came up. Also gained ~2kg since starting to eat more a few weeks ago. Hope some of that is muscle.
On August 07 2012 08:32 GoTuNk! wrote: Squatted like a fucking boss today, first 10 squats felt light.
Squat: 160kgx1x15 Close grip BP: 105kgx3x10
Barbell hitting my abs/rib almost doesnt hurt, but last 2 day the pain spread all over rib/back/right shoulder. It was like recieving those movie dragon punshes, no bruise but a a lot of internal damage
Fuck you, I squatted 170kg x 1, Beltless, Wrapless full of awesomeness :D
So happy today, I just don't give a fuck about nothing.
This excitement might be triggered because I just bought tickets to NY
Anybody in NY going to be around by Dec,25 to Jan1st?
beast! And I was just gonna boast my 155kgx1 squat yesterday
1x3 180 kg. DL (second rep was sloppy, so did an extra - np (nice)) 3x3 150 kg. speed DL 2x5 150 kg. stiff-leg DL (nice) 2x5 120 kg. shrugs 2x5 90 kg. bent over rows 3x5 50-55-60 kg. good mornings (I finally get this lift and can add more weight each time) 1x4 +45 kg. chinups and 1x5 +40 kg. chinups
I feel very confident that I will reach my goal of 200 kg. within the next 1 or 2 workouts : - D
EPT
