On February 14 2012 02:26 Mementoss wrote: Checked my weight for the first time since Tuesday and am 5 pounds heavier. -___-. Not surprising since in the last little while I went on a bit of an eating binge.
- Went to a local pub where the tankard was, got a lumberjack burger. Which is basically a 1lb burger w/ onion rings bacon and cheese on it (and whatever other condiments you wanted) with curly fries. Homemade bun. That burger was delicious. To put in perspective guy at other table ate 1/4 of it. And guy with me weighing 70 pounds more than me ate 3/4. I ate whole dish in 20 minutes right before a game. -Went to new poutine place, (how do you like your poutine) Got large bacon cheese burger. Basically homemade fries smothered in hamburger real applewood bacon 3 cheeses, cheese sauce. So fucking filling and greasy. -Went out for early valentines day, had starter caesar salad, hot bread, over half an order of large nachos, biggest steak on the menu with baked potatoe. (20oz Tbone) and a beer.
So basically my body right now is like fuck you and now im 5 pounds heavier. Once I get back into my normal routine I hope it stabalizes back to where it was and I can slowly gain weight. Not all at once fuck dont wanna be a fatty.
I wish I could eat half as much as you, then I'd reach my goal weight in a blink of an eye.
On February 13 2012 22:12 eshlow wrote: Reverse pyramids are ok.... I prefer straight across sets for beginners because I think it helps develop a sense of volume better. But they're fine overall.
Splits, as long as you're getting muscle groups from all over the body at least 2-3x a week are ok to start... Preferably 3... but at least 2. Most of your lifts should be compounds.
Well monday is deadlift and chins, wednesday is bench and pullups and friday is squat and overhead press. Those are pretty much all compound movements I guess, maybe with the exception of the press. I'd definitely progress alot faster in squats if I did it more than once a week though, I've been doing it for something like 2 months now and am only just getting a good feel for it. Killing deadlift and bench, but those are so much simpler, form-wise.
On February 13 2012 23:24 Advocado wrote: I'm trying to figure out LG.
Training days: 40p, 20 c, 40 f rest: 35 p, 40 c, 25 f
I set the IF calculator to Weightloss which puts me at 2000 Rest to 2500 Training calories. Is this a correctly setup system for my statistics?
24 y male, 81 kg, SS 3 times a week, lightly active. 20%+ body fat I guess.
That seems really low. I would assume moderately active when doing SS and entering your stats in a BMR calculator puts you at about 2800 for maintenance (depends on your height). Then just take +20% for training days (i.e. ~3350kcal) and -20% for rest days (i.e. ~2250kcal). Just weigh yourself every week to see if you need to adjust up or down, that's the best way to find out what works for you.
Curious about this. Recomp isn't strictly for weight loss, you're just supposed to exchange fat for muscle, so how would you gauge efficiency in this case?
On February 13 2012 23:24 Advocado wrote: I'm trying to figure out LG.
Training days: 40p, 20 c, 40 f rest: 35 p, 40 c, 25 f
I set the IF calculator to Weightloss which puts me at 2000 Rest to 2500 Training calories. Is this a correctly setup system for my statistics?
24 y male, 81 kg, SS 3 times a week, lightly active. 20%+ body fat I guess.
Top link really helped me out alot concerning division of macronutrients.
Short summary:
BMR (basal metabolic rate, or kcal-required-to-keep-you-alive) is calculated by 66+ ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years ). Multiply that by activity level (1.2-1.9) and you get your maintenance kcal level. From here, on workout/rest days, you go +20% / -20% for recomposition, +10% / -35% for cutting and +40% / -10% for slow bulk.
As for macronutrients, proteins are lean body mass*2.5g, on workout days keep fat as low as you can (30-40g) and on rest days you can eat something like double that, and just fill out the rest of your daily kcal requirement with carbs. Mix meat with veggies for prolonged satiety and to increase digestion time, choose starchy carbs such as potatoes for the same reason.
I think that sums up LG pretty well, or at least my current understanding of it :p If anyone thinks I'm way off I'd love nothing better than to be corrected as soon as possible.
Ever since New Years (yes, i'm one of those people), i've picked up a new diet/exercise plan. I've recorded EVERYTHING that i've eaten since January 1st on a log, so I can keep track of my diet. I've been working out 3 times a week with weights but no cardio.
I've made sure I've been pushing myself hard every workout, and have been eating really well (really high protein, lower fat, lower carb, 6 small meals a day). However, after a month and a half, I haven't seen too much in terms of results. I'm 18, 5'9", 160 lbs, and when I look in the mirror i look pretty much the same way i did at Christmas.
Does anyone know if there's anything else I can do/ if i'm doing anything wrong and i should fix it? Because it really feels like it, and I wouldn't want to jump to blaming bad genetics for it (although my parents do seem to be endomorphic) Thanks!
On February 14 2012 06:30 Sparkle Motion wrote: Hey TL fitness,
Ever since New Years (yes, i'm one of those people), i've picked up a new diet/exercise plan. I've recorded EVERYTHING that i've eaten since January 1st on a log, so I can keep track of my diet. I've been working out 3 times a week with weights but no cardio.
I've made sure I've been pushing myself hard every workout, and have been eating really well (really high protein, lower fat, lower carb, 6 small meals a day). However, after a month and a half, I haven't seen too much in terms of results. I'm 18, 5'9", 160 lbs, and when I look in the mirror i look pretty much the same way i did at Christmas.
Does anyone know if there's anything else I can do/ if i'm doing anything wrong and i should fix it? Because it really feels like it, and I wouldn't want to jump to blaming bad genetics for it (although my parents do seem to be endomorphic) Thanks!
Hello~ What do you mean by ''high protein,lower fat/carb'' can you be abit more specific by telling us how much your macros are? eg average 200p 50f 50c you should be getting atleast 160g of protein daily (1g/1lb of bodyweight.) How many calories do you normally eat? What was your weight before you starting logging/training? How about your sleeping/rest habits? What's your training/workout consist of? To actually see progress take a picture of yourself and compare 1 month later. You cant expect that much in 2months tbh If you havent made much progress its highly likely to be one of the things i have mentioned (unless i forgot something) AND it takes time for muscle to develop and grow alot and not just get muscular and ripped in 3 months sort of thing.
After reading further into rippedbody's lg guide I'm gonna go for his Big Three routine, it still allows for RPT so that sounds fine by me. And obviously I wanna get first to 100kg bench.
On February 14 2012 06:30 Sparkle Motion wrote: Hey TL fitness,
Ever since New Years (yes, i'm one of those people), i've picked up a new diet/exercise plan. I've recorded EVERYTHING that i've eaten since January 1st on a log, so I can keep track of my diet. I've been working out 3 times a week with weights but no cardio.
I've made sure I've been pushing myself hard every workout, and have been eating really well (really high protein, lower fat, lower carb, 6 small meals a day). However, after a month and a half, I haven't seen too much in terms of results. I'm 18, 5'9", 160 lbs, and when I look in the mirror i look pretty much the same way i did at Christmas.
Does anyone know if there's anything else I can do/ if i'm doing anything wrong and i should fix it? Because it really feels like it, and I wouldn't want to jump to blaming bad genetics for it (although my parents do seem to be endomorphic) Thanks!
You'll have to give a bit more info. What exactly have you been doing at gym, what are your goals (weight loss/muscle gain/bit of both), how much have you been eating per day, etc.
Based purely on what you've said so far, I can tell you that you won't see that much of a difference in 6 weeks, especially if you haven't been training optimally. If your goal is muscle gains, you'll start noticing a difference in strength long before you start seeing a physical change. I've gone from never having worked out in my life (e.g. a pathetic 30kgs bench and 50kgs deadlift) to being a reasonably strong novice (bench 75kgs, deadlift 150kgs) and the visible changes still aren't massive. I guess my point is, aim for strength and the aesthetics will follow. When working towards a six-pack won't see an improvement 99% of the time which is demotivating, but if you keep lifting heavier weights and eating healthily, you'll have something to work towards and the physical changes will occur.
On February 13 2012 22:12 eshlow wrote: Reverse pyramids are ok.... I prefer straight across sets for beginners because I think it helps develop a sense of volume better. But they're fine overall.
Splits, as long as you're getting muscle groups from all over the body at least 2-3x a week are ok to start... Preferably 3... but at least 2. Most of your lifts should be compounds.
Well monday is deadlift and chins, wednesday is bench and pullups and friday is squat and overhead press. Those are pretty much all compound movements I guess, maybe with the exception of the press. I'd definitely progress alot faster in squats if I did it more than once a week though, I've been doing it for something like 2 months now and am only just getting a good feel for it. Killing deadlift and bench, but those are so much simpler, form-wise.
I suggest adding a dynamic squat day where you do 60-70% of your 1RM for fast triples or 5s. Focus on being explosive and you should see some stimulation & it won't tax your body as much. I'm doing it for bench right now (was doing it for squat too until I hurt my back for an unrelated reason) and it seems to be better than doing movements like bench and squat once a week.
Had a quick workout today cause i was having an hour long full body massage :D (highly recommended, it was fucking awesome, i felt great) Power CJ for doubles up to 110 (ez), cj double at 120 then cleans up to 135, jerk was really shitty though could lock out to save my life (wtf i dont miss jerks). Snatch doubles up to 100 ez then 1x 105,110. Back squat singles up to 185. missed 190 I think 185 is the most i've done ATG
Bar movement on my snatch/clean felt awesome, it was never away from me but i didn't scrape anything off my shins. Could feel it moving perfectly around my knees and into my lap. Must've been the massage :D
On February 12 2012 23:46 phyre112 wrote: Greatest Hangover cure in the world is now and will always be:
Three fast food double cheeseburgers, light ketchup extra mustard extra pickle. Two Excedrin (acetaminophen, asprin, and caffeine) Small bag of salt and vinegar chips Liter of whole fat chocolate milk
I should not be alive this morning. Thanks to the above, I will be squatting heavy ass weights in just a few hours.
Who gets hangovers? Amateur :p JK. I usually just go with a bacon/egg omelette + gallon of water + coffee. If i drink a shit ton of water before i go to bed i dont get a hangover though so i usually try to do that.
On February 14 2012 11:00 decafchicken wrote: Had a quick workout today cause i was having an hour long full body massage :D (highly recommended, it was fucking awesome, i felt great) Power CJ for doubles up to 110 (ez), cj double at 120 then cleans up to 135, jerk was really shitty though could lock out to save my life (wtf i dont miss jerks). Snatch doubles up to 100 ez then 1x 105,110. Back squat singles up to 185. missed 190 I think 185 is the most i've done ATG
Bar movement on my snatch/clean felt awesome, it was never away from me but i didn't scrape anything off my shins. Could feel it moving perfectly around my knees and into my lap. Must've been the massage :D
On February 12 2012 23:46 phyre112 wrote: Greatest Hangover cure in the world is now and will always be:
Three fast food double cheeseburgers, light ketchup extra mustard extra pickle. Two Excedrin (acetaminophen, asprin, and caffeine) Small bag of salt and vinegar chips Liter of whole fat chocolate milk
I should not be alive this morning. Thanks to the above, I will be squatting heavy ass weights in just a few hours.
Who gets hangovers? Amateur :p JK. I usually just go with a bacon/egg omelette + gallon of water + coffee. If i drink a shit ton of water before i go to bed i dont get a hangover though so i usually try to do that.
Is it better to get a massage from a man or a hot girl?
On February 14 2012 11:00 decafchicken wrote: Had a quick workout today cause i was having an hour long full body massage :D (highly recommended, it was fucking awesome, i felt great) Power CJ for doubles up to 110 (ez), cj double at 120 then cleans up to 135, jerk was really shitty though could lock out to save my life (wtf i dont miss jerks). Snatch doubles up to 100 ez then 1x 105,110. Back squat singles up to 185. missed 190 I think 185 is the most i've done ATG
Bar movement on my snatch/clean felt awesome, it was never away from me but i didn't scrape anything off my shins. Could feel it moving perfectly around my knees and into my lap. Must've been the massage :D
On February 12 2012 23:46 phyre112 wrote: Greatest Hangover cure in the world is now and will always be:
Three fast food double cheeseburgers, light ketchup extra mustard extra pickle. Two Excedrin (acetaminophen, asprin, and caffeine) Small bag of salt and vinegar chips Liter of whole fat chocolate milk
I should not be alive this morning. Thanks to the above, I will be squatting heavy ass weights in just a few hours.
Who gets hangovers? Amateur :p JK. I usually just go with a bacon/egg omelette + gallon of water + coffee. If i drink a shit ton of water before i go to bed i dont get a hangover though so i usually try to do that.
Is it better to get a massage from a man or a hot girl?
Well I had a hot girl and it was phenomenal so I'd go with that. Although I had to try not to let my mind wander while she was rubbing down my thighs in warm oils :D
On February 14 2012 11:00 decafchicken wrote: Had a quick workout today cause i was having an hour long full body massage :D (highly recommended, it was fucking awesome, i felt great) Power CJ for doubles up to 110 (ez), cj double at 120 then cleans up to 135, jerk was really shitty though could lock out to save my life (wtf i dont miss jerks). Snatch doubles up to 100 ez then 1x 105,110. Back squat singles up to 185. missed 190 I think 185 is the most i've done ATG
Bar movement on my snatch/clean felt awesome, it was never away from me but i didn't scrape anything off my shins. Could feel it moving perfectly around my knees and into my lap. Must've been the massage :D
On February 12 2012 23:46 phyre112 wrote: Greatest Hangover cure in the world is now and will always be:
Three fast food double cheeseburgers, light ketchup extra mustard extra pickle. Two Excedrin (acetaminophen, asprin, and caffeine) Small bag of salt and vinegar chips Liter of whole fat chocolate milk
I should not be alive this morning. Thanks to the above, I will be squatting heavy ass weights in just a few hours.
Who gets hangovers? Amateur :p JK. I usually just go with a bacon/egg omelette + gallon of water + coffee. If i drink a shit ton of water before i go to bed i dont get a hangover though so i usually try to do that.
Is it better to get a massage from a man or a hot girl?
Well I had a hot girl and it was phenomenal so I'd go with that. Although I had to try not to let my mind wander while she was rubbing down my thighs in warm oils :D
It goes both ways bro, well I think so anyways. What I mean is that we men like massage from hot girl, and hot girl likes to massage a beastly muscular man!
On February 14 2012 11:00 decafchicken wrote: Had a quick workout today cause i was having an hour long full body massage :D (highly recommended, it was fucking awesome, i felt great) Power CJ for doubles up to 110 (ez), cj double at 120 then cleans up to 135, jerk was really shitty though could lock out to save my life (wtf i dont miss jerks). Snatch doubles up to 100 ez then 1x 105,110. Back squat singles up to 185. missed 190 I think 185 is the most i've done ATG
Bar movement on my snatch/clean felt awesome, it was never away from me but i didn't scrape anything off my shins. Could feel it moving perfectly around my knees and into my lap. Must've been the massage :D
On February 12 2012 23:46 phyre112 wrote: Greatest Hangover cure in the world is now and will always be:
Three fast food double cheeseburgers, light ketchup extra mustard extra pickle. Two Excedrin (acetaminophen, asprin, and caffeine) Small bag of salt and vinegar chips Liter of whole fat chocolate milk
I should not be alive this morning. Thanks to the above, I will be squatting heavy ass weights in just a few hours.
Who gets hangovers? Amateur :p JK. I usually just go with a bacon/egg omelette + gallon of water + coffee. If i drink a shit ton of water before i go to bed i dont get a hangover though so i usually try to do that.
Is it better to get a massage from a man or a hot girl?
Well I had a hot girl and it was phenomenal so I'd go with that. Although I had to try not to let my mind wander while she was rubbing down my thighs in warm oils :D
It goes both ways bro, well I think so anyways. What I mean is that we men like massage from hot girl, and hot girl likes to massage a beastly muscular man!
I would like to get a hot girl to massage me after gym, but all I can find are hookers -.-
EPT
