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On February 14 2012 21:21 NeedsmoreCELLTECH wrote:
Getting a scale today and cutting about 600-700~cals/day from my diet. Gained a bunch of strength in the last two months but lost all definition in my abs in a relaxed state. Just gonna see how this pans out, time to get shredded :D I think I'll cut untill 10-12% bf. I just want to feel sexy as fuark naked again.
Also two more workouts untill my first 96 page workout log is full :D:D
No offense but, aren't you like way too small to cut?
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On February 14 2012 23:52 glurio wrote:Show nested quote +On February 14 2012 21:21 NeedsmoreCELLTECH wrote:
Getting a scale today and cutting about 600-700~cals/day from my diet. Gained a bunch of strength in the last two months but lost all definition in my abs in a relaxed state. Just gonna see how this pans out, time to get shredded :D I think I'll cut untill 10-12% bf. I just want to feel sexy as fuark naked again.
Also two more workouts untill my first 96 page workout log is full :D:D No offense but, aren't you like way too small to cut?
if he wants abs, then no. Getting to that 100kg Bodyweight is not a sprint, if you sprint it you'll just end up fat.
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Technically I should bulk untill I weigh like 100kg's, but I'm just not enjoying the training anymore now my physique is (imo) deteriorating. Don't feel that comfortable naked anymore. Just gonna cut untill my abs start showing again, and then slowbulk back up.
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Well, figured I'd jump in here. Started at 350 (ouch!), but this morning weighed in at 298.5 -- I still have a looooooong way to go (aiming for 190) but the progress has been steady and very noticeable. Using myfitnesspal.com to count the calories. Been walking a bit more and trying to do a little exercise, but it's been 99.9% diet up to this point. Planning on starting Starting Strength though in a bit. I'm fine with weight dropping slowly but increasing my overall fitness. Anyway, that's my progress up to now!
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Thought I'd finally join the party after 2½month of lurking the thread. Switched over to SS-style of training yesterday since I felt it's somewhat embarrassing that my bench and squat is almost at the same weight and I've gotten influenced by the "squat or die"-mentality.
Current lifts before starting SS:
Chaso
Age: 25 || Height: 173 cm || Weight: 71 kg
Starting Date: 14/02/12
Current || Goal
Squat 3x6x90 kg
Bench 3x6x85 kg
Deadlift 3x6x110 kg
OHP 3x6x55 kg
Don't really know what kind of goals for the year I have in terms of weights, mainly to get stronger. Maybe try to get to 100 kg bench before any of you guys?^^ Been working out 5 times a week for a few months now (after yet another long period of slacking) but gonna start out 3 days a with on SS since I'm not used to doing so much squatting. I've been suffering from the "squatting is dangerous"-syndrome, hence I've been to lazy to try to figure out how to do it correctly but hopefully I can handle 4 times a week soon. I'm not sure where I read it (somewhere in the SS-wiki I guess) that a 4 week should look something like 2x heavy days, 1x medium and 1x light. Any feedback on that? I mean do you guys follow that or do you just go crazy on all days and skip squat on the day when you get no rest?
Other than getting stronger I might try to cut some fat towards april/may if I can somehow summon up the self-control needed, would be nice to have some visible abs for once
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On February 15 2012 00:46 NeedsmoreCELLTECH wrote:
Technically I should bulk untill I weigh like 100kg's, but I'm just not enjoying the training anymore now my physique is (imo) deteriorating. Don't feel that comfortable naked anymore. Just gonna cut untill my abs start showing again, and then slowbulk back up.
Yea its better to look good and feel good about yourself
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On February 15 2012 02:06 CatsPajamas wrote:
Well, figured I'd jump in here. Started at 350 (ouch!), but this morning weighed in at 298.5 -- I still have a looooooong way to go (aiming for 190) but the progress has been steady and very noticeable. Using myfitnesspal.com to count the calories. Been walking a bit more and trying to do a little exercise, but it's been 99.9% diet up to this point. Planning on starting Starting Strength though in a bit. I'm fine with weight dropping slowly but increasing my overall fitness. Anyway, that's my progress up to now!
Very nice.
Keep on posting updates and questions if you need to
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Todays workout:
Squat 103kg 6-5-5 (lost count on the first set, never squatted this weight before, felt heavy).
Deadlift 114kgx6.
Some weak high rep benching and dips, nothing worth mentioning.
I recorded the first set of my squats and my deadlifts, hoping you guys have some critique. I feel that my squat form is quite horrible, my torso tilts way too much forward in my opinion. I have no idea how to fix that though 
+ Show Spoiler +http://www.youtube.com/watch?v=-R5Q-oTUJOc I hope these videos show, first time uploading on youtube. I should perhaps note that on deadlifts, my plates aren't that big so I'm pulling from a deficit, and without chalk on a shitty bar. Everything gets really slippery, which is why I redo my gripe very rep.
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On February 15 2012 02:06 CatsPajamas wrote:
Well, figured I'd jump in here. Started at 350 (ouch!), but this morning weighed in at 298.5 -- I still have a looooooong way to go (aiming for 190) but the progress has been steady and very noticeable. Using myfitnesspal.com to count the calories. Been walking a bit more and trying to do a little exercise, but it's been 99.9% diet up to this point. Planning on starting Starting Strength though in a bit. I'm fine with weight dropping slowly but increasing my overall fitness. Anyway, that's my progress up to now!
The great thing about being obese is that the results are so fast and so clearly visible once you start doing something about it :p
It's inspiring to watch, which, I imagine, is why biggest loser is so popular. Be very careful with your knees though.
On February 15 2012 03:49 KOVU wrote:I feel that my squat form is quite horrible, my torso tilts way too much forward in my opinion. I have no idea how to fix that though
Dunno about that, looked fine to me, I mean you start to bend a bit in the last reps but nothing too bad. I remember reading in Starting Strength that you shouldn't worry too much about always chasing perfect form, in fact it could be detrimental to your overall progress.
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On February 15 2012 02:06 CatsPajamas wrote:
Well, figured I'd jump in here. Started at 350 (ouch!), but this morning weighed in at 298.5 -- I still have a looooooong way to go (aiming for 190) but the progress has been steady and very noticeable. Using myfitnesspal.com to count the calories. Been walking a bit more and trying to do a little exercise, but it's been 99.9% diet up to this point. Planning on starting Starting Strength though in a bit. I'm fine with weight dropping slowly but increasing my overall fitness. Anyway, that's my progress up to now!
Keep up the good work! Consistency is the key. Strength training will definitely help you get the body your aiming for rather than just skin and bones. Keep yourself motivated through posting here and goal setting and you will be hitting a ripped/strong 190 before you know it.
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South Africa4316 Posts
On February 14 2012 22:01 Sparkle Motion wrote:Show nested quote +On February 14 2012 18:15 jjhchsc2 wrote:No offence but your routine is pretty inefficent in terms of time and the actual exercises themselves. The only decent exercise you have mentioned are pullups/alternating(?) dumbell press/pushups and the rest are just isolation exercises which dont help much at this point. you want compound lifts. Looks like you have access to barbells so i can assume you have an access to a bench and a squat rack? if so then i encourage and recommend you to start starting strength which can be found in the stickies and the first page of this thread (i think) Starting strength (SS) is just a primary strength program that uses the 3 big lifts which are bench/deadlift/squat. I guarantee you will make more strength and mass gains through this program than yours. If you dont like the SS program you can always go do bodyweight training with pullups/dips/handstandpushups/L-seat. There is also a thread for that as well with the king of life knowledge eshlow. Nutrition is very important !!! Seeing that you havent increased weight that much in 2 months tells me that you prob arent eating as much as you should/can be. Aim for 2500-3000 calories per day with the 160g of protein. If you are having trouble then use the GOMAD (gallon of milk a day) unless you are lactose intolerant. With the SS and nutrition you should grow HUGE by the end of the year. Read the stickiesPS. read zafrumi's comments as well dont throw the yolk/saturated fat. On February 14 zafrumi wrote:embrace for the SS/SL storm that is surely coming your way. seriously though, you could probably benefit a lot more if you add the big three (squat, bench and deadlift) to your workout routine and maybe go for 3 sets of 5-8 reps instead of 10-15 (which is basically just an endurance workout and not that good for hypertrophy) PS: i dont know if you eat six small meals a day because its convenient for you, but i'm just gonna tell you that it's not necessary to grow muscles or "keep your metabolism going". read this (first myth): http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.htmlPPS: dont throw away the egg yolk and maybe read the nutrition sticky in this forum about why saturated fats arent necessarily bad GOOD LUCK ! Thanks for the advice, I was given that workout by a friend. Unfortunately however, I do not have access to any more than 60lbs barbells, nor do i have access to a proper bench press (there's a bench, and barbells, but no rack, unless there's an alternate way to do it) so I think the "big three" are out of the question :/ About nutrition, my family has a history of high cholesterol, which led to me buying just egg whites and limiting my yolk intake. Should I still keep eating more yolks? And, my main goal is actually fat loss/lowering my body fat percentage (preferably below 8 or 9), instead of getting jacked out of my mind (as it sounds like you are suggesting), so if there's something that's geared strictly for getting leaner, I'd love to hear it. also, thanks for the advice about the "small meals more frequently" myth, I had no idea!
Regarding the exercise, the reason why the big three are called that is because compound lifts train you much more effectively than lifts that isolate muscles. That is to say, if you do a barbell curl (which isolated biceps) at your max weight, you are training your biceps at lets say 95% capacity. If you do something like a deadlift at max weight, which exercises most of the muscles in your body, you train all those muscles at 95% (or close to it) at the same time. So, doing "the big three" trains you more than (for example) doing ten isolation exercises, and it takes a quarter of the time.
If you say you have access to 60lbs barbells, do you mean 60lbs of plates + a barbell? Also, you have quite a few dumbbell exercises, what kind of dumbells do you have access to? Other people might be able to give you more specific advice, but based on the equipment you've mentioned, you should be able to do dumbbell bench press, dumbell/barbell shoulder press, power cleans and deadlifts (you might not have enough weights to do deadlifts, but you could always ghetto it and tie some dumbells to your barbell if you need to). That's close to all the exercises needed to do starting strength, the only one you might not be able to do is squats.
The other option, as someone has mentioned, is to go bodyweight exercises. You can find quite a few guides for these in the bodyweight sticky.
I think the main thing is you need to do exercise in a way that you can systematically and constantly increase the difficulty. SS is good at this, since you increase the weight of any exercise the moment you succeed at your current weight. As far as I know, the bodyweight systems are similar in that they give you constant goals to work towards, and you don't end up just doing what feels right on the day (the Leangains article on fuckarounditis explains it quite well). As long as you work towards some goal and are constantly increasing the weights you are using, you'll gain strength, even if you can't do something like SS perfectly.
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On February 15 2012 02:06 CatsPajamas wrote:
Well, figured I'd jump in here. Started at 350 (ouch!), but this morning weighed in at 298.5 -- I still have a looooooong way to go (aiming for 190) but the progress has been steady and very noticeable. Using myfitnesspal.com to count the calories. Been walking a bit more and trying to do a little exercise, but it's been 99.9% diet up to this point. Planning on starting Starting Strength though in a bit. I'm fine with weight dropping slowly but increasing my overall fitness. Anyway, that's my progress up to now!
Funny, last time I watched some stream I figured you had changed a bit. Good work, man.
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Finally managed to get some breathing space from school. Felt good to be back in the gym.
Managed to clean and jerk the tyre-axle they've made for Hafþór to practice with for the Arnold Classic. Pretty big, nonrotating wheels and a thick, 40kg barbell, making it about 90kgs in total.
The nonrotating wheels make this thing the most annoying shit ever created because when you clean it the wheel want to continue through you but your hands say no resulting in an awful lot of stress in the wrists...took 3 attempts and a couple of bruises but damn it felt good to get it overhead.
edit:
@KOVU: The squats looked good man. Just remember to keep your chest up and best way for me is just yelling at myself to do it. Front squats also help.
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On February 14 2012 22:01 Sparkle Motion wrote:Show nested quote +On February 14 2012 18:15 jjhchsc2 wrote:No offence but your routine is pretty inefficent in terms of time and the actual exercises themselves. The only decent exercise you have mentioned are pullups/alternating(?) dumbell press/pushups and the rest are just isolation exercises which dont help much at this point. you want compound lifts. Looks like you have access to barbells so i can assume you have an access to a bench and a squat rack? if so then i encourage and recommend you to start starting strength which can be found in the stickies and the first page of this thread (i think) Starting strength (SS) is just a primary strength program that uses the 3 big lifts which are bench/deadlift/squat. I guarantee you will make more strength and mass gains through this program than yours. If you dont like the SS program you can always go do bodyweight training with pullups/dips/handstandpushups/L-seat. There is also a thread for that as well with the king of life knowledge eshlow. Nutrition is very important !!! Seeing that you havent increased weight that much in 2 months tells me that you prob arent eating as much as you should/can be. Aim for 2500-3000 calories per day with the 160g of protein. If you are having trouble then use the GOMAD (gallon of milk a day) unless you are lactose intolerant. With the SS and nutrition you should grow HUGE by the end of the year. Read the stickiesPS. read zafrumi's comments as well dont throw the yolk/saturated fat. On February 14 zafrumi wrote:embrace for the SS/SL storm that is surely coming your way. seriously though, you could probably benefit a lot more if you add the big three (squat, bench and deadlift) to your workout routine and maybe go for 3 sets of 5-8 reps instead of 10-15 (which is basically just an endurance workout and not that good for hypertrophy) PS: i dont know if you eat six small meals a day because its convenient for you, but i'm just gonna tell you that it's not necessary to grow muscles or "keep your metabolism going". read this (first myth): http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.htmlPPS: dont throw away the egg yolk and maybe read the nutrition sticky in this forum about why saturated fats arent necessarily bad GOOD LUCK ! Thanks for the advice, I was given that workout by a friend. Unfortunately however, I do not have access to any more than 60lbs barbells, nor do i have access to a proper bench press (there's a bench, and barbells, but no rack, unless there's an alternate way to do it) so I think the "big three" are out of the question :/ About nutrition, my family has a history of high cholesterol, which led to me buying just egg whites and limiting my yolk intake. Should I still keep eating more yolks? And, my main goal is actually fat loss/lowering my body fat percentage (preferably below 8 or 9), instead of getting jacked out of my mind (as it sounds like you are suggesting), so if there's something that's geared strictly for getting leaner, I'd love to hear it. also, thanks for the advice about the "small meals more frequently" myth, I had no idea!
1. Eggs dont increase cholestrol at all from my own knowledge and reading of this sub forum.
2. If your main goal is to lose fat then its all about the calories. use fitday.com and record your calories and eat -500 calories from your BMR everyday and you're set to lose weight! losing weight is like 90% calories
read the advice from everyone else as well!
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On February 15 2012 08:06 sJarl wrote:
@KOVU: The squats looked good man. Just remember to keep your chest up and best way for me is just yelling at myself to do it. Front squats also help.
Thanks, I will certainly try to remember that.
On February 15 2012 04:35 Osmoses wrote:Show nested quote +On February 15 2012 03:49 KOVU wrote:I feel that my squat form is quite horrible, my torso tilts way too much forward in my opinion. I have no idea how to fix that though Dunno about that, looked fine to me, I mean you start to bend a bit in the last reps but nothing too bad. I remember reading in Starting Strength that you shouldn't worry too much about always chasing perfect form, in fact it could be detrimental to your overall progress.
I guess my form was better than I thought it to be.
Thanks to both for quick replies
Edit: And it's nice to see so many new people joining! Keep posting here and you will be thinner and stronger in no time.
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So on July 4th 2011 I failed a 35kg deadlift with chalk and mixed grip. Yes, 35kg. Today I pulled 140kg (3 plates!) for five reps :D:D:D Gained 20kg~ since then aswell
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Zurich15366 Posts
On February 15 2012 18:31 NeedsmoreCELLTECH wrote:So on July 4th 2011 I failed a 35kg deadlift with chalk and mixed grip. Yes, 35kg. Today I pulled 140kg (3 plates!) for five reps :D:D:D Gained 20kg~ since then aswell
That is so cool! Gaining 20kg is insane too, I am struggling hard to get myself up 2 or 3 :-(
Do you have complete stats (all lift, weight) from then -> now?
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On February 15 2012 18:31 NeedsmoreCELLTECH wrote:So on July 4th 2011 I failed a 35kg deadlift with chalk and mixed grip. Yes, 35kg. Today I pulled 140kg (3 plates!) for five reps :D:D:D Gained 20kg~ since then aswell
Damn, that's some sweet progress right there, I was struggling like a little girl with 95kg this morning :p
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On February 15 2012 20:01 Osmoses wrote:Show nested quote +On February 15 2012 18:31 NeedsmoreCELLTECH wrote:So on July 4th 2011 I failed a 35kg deadlift with chalk and mixed grip. Yes, 35kg. Today I pulled 140kg (3 plates!) for five reps :D:D:D Gained 20kg~ since then aswell Damn, that's some sweet progress right there, I was struggling like a little girl with 95kg this morning :p
4th of July 2011//15th feb, 2012
63kg//84kg
Squat: 30kgx5//107kgx5 (high bar ATG)
Bench: 40kgx2//75kgx5
Deadlift: 35x0.9//140kgx5
Press: 11kgx5//52kgx5
PowerClean: 11kgx3//70kgx5
When I just started Starting Strength, I also started working 70 hours in a French Restaurant. I think this is why my gains are not what they could have been. Anyways, I realised that the the main thing holding skinny kids like me back from looking awesome is not eating enough. So I made sure I ate enough haha, ate 'till I puked more than a few times in this period. But it shows
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On February 15 2012 20:35 NeedsmoreCELLTECH wrote:Show nested quote +On February 15 2012 20:01 Osmoses wrote:On February 15 2012 18:31 NeedsmoreCELLTECH wrote:So on July 4th 2011 I failed a 35kg deadlift with chalk and mixed grip. Yes, 35kg. Today I pulled 140kg (3 plates!) for five reps :D:D:D Gained 20kg~ since then aswell Damn, that's some sweet progress right there, I was struggling like a little girl with 95kg this morning :p 4th of July 2011//15th feb, 2012 63kg//84kg Squat: 30kgx5//107kgx5 (high bar ATG) Bench: 40kgx2//75kgx5 Deadlift: 35x0.9//140kgx5 Press: 11kgx5//52kgx5 PowerClean: 11kgx3//70kgx5 When I just started Starting Strength, I also started working 70 hours in a French Restaurant. I think this is why my gains are not what they could have been. Anyways, I realised that the the main thing holding skinny kids like me back from looking awesome is not eating enough. So I made sure I ate enough haha, ate 'till I puked more than a few times in this period. But it shows
lol at 35x0.9
You really made some sick progress, keep at it man. Do you really powerclean for 5 reps? I think that would cause me to pass out
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EPT
