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On July 22 2010 07:27 decafchicken wrote:Show nested quote +On July 22 2010 07:23 kainzero wrote:On July 21 2010 21:26 unknown.sam wrote:
a funny thing i saw at the gym. there was this guy squatting with a towel wrapped around the middle part of the bar supposedly to cushion his back. i thought i'd seen everything already. needless to say he was only doing half squats so yeah, surprise surprise...
he was doing partial reps to work on his weakness, and the towel was for adding thickness so that the bar rests higher on his shoulder and works on his quads more i can rationalize almost everything! A little part of me dies when i go into the gyms and i see people with the vagina pad on the bar, knee wraps, lifting belt, and gloves while doing a bone breaking 135lbs half squat. Or better yet they are using it to do their barbell curls. BECAUSE THERES NOT AN ENTIRE RACK OF EZ CURL BARS RIGHT NEXT TO YOU ARGHHHHHH My buddy told me about this conversation his dad had with someone the other day: "I can't squat because my knees hurt" "No, your knees hurt because you don't squat" Also, shouting at 14 year olds on the football team to do their squats when they're trying to pussy out and do leg press is fun. Especially when i'm repping 300+ right next to them 
In all honesty, I do front squats more often because I hate using the vagina pad but goddamn the way the bar grinds against that vertebrae at the bottom of my neck fucking irritates me.
Also, I throw in leg press on leg days after my squats. Love me anyways? 
On July 21 2010 01:07 mOnion wrote:Show nested quote +On June 21 2010 16:21 mOnion wrote:
alright this is me posting here i'm sucking it up and doing it. fuck it.
mOnion
Ht: 5'10''
Wt: 120
Starting Date: today?
Goal: get to 150 - 160
been trying to just gourge on protein, but that's not enough. not working out cuz i'm a lazy fuck, but ima go to Gold's tomorrow and get a membership and I'll start then.
sigh X_X one month update, this is the first time i've checked so it's hilariously ironic that today is actually the 1 month anniversary mOnion Ht: same Wt: 134.2 i've put on almost 15 pounds in the first month, I would've put on more but I started slow and I didn't learn of this GOMAD diet until about a week ago. yay me! ^_^
5'10 and 120lbs? Wow, I'm 5'11 and about 189lbs when I don't miss breakfast, I can't even imagine what you looked like before BRB CREEPING YOUR FACEBOOK BAAHAHAHAHAHAHA.
Seriously though, nice progress, keep raping that SS, make it yo BITCH.
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You are most likely putting the bar wrong on ur back if it hurts...
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On July 22 2010 12:36 AoN.DimSum wrote:
You are most likely putting the bar wrong on ur back if it hurts...
Entirely possible, it normally sits on my traps and digs into my neck, where should it be?
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I just stopped using the pad on the squat, now that my traps can take the bar. I actually find it much easier to squat without the pad. But when I started, I needed that pad because my traps were non existent and the bar would just have slid right off my back.
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well that pad puts the bar higher than its suppose to be, which is more dangerous.
for putting the bar on your back, im not sure how the bar digs into your neck if you put it on your traps...Make a good area to put the bar onto your traps, stick your chest out and pull your shoulders back.
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Haha of course shallow bay as long as you do your squats 
Finished up with 8x360 for deadlifts today, i find my deadlift sets to be easier than my squat sets. Maybe i just get more into them. also i love the feeling when your hamstrings get a good pump as compared to say your biceps.
Also my friend was debating that you can't continue with the kind of progression i'm doing via the chart once you get to higher weights, say if i'm 200 lbs and doing the 500lb section on the chart progression he doesnt think your body can handle that kind of volume and weight is there any truth to this?
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17038 Posts
On July 22 2010 13:50 decafchicken wrote:Haha of course shallow bay as long as you do your squats Finished up with 8x360 for deadlifts today
Jesus fucking christ that's over three times my weight :/
X_X
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On July 22 2010 13:50 decafchicken wrote:
Also my friend was debating that you can't continue with the kind of progression i'm doing via the chart once you get to higher weights, say if i'm 200 lbs and doing the 500lb section on the chart progression he doesnt think your body can handle that kind of volume and weight is there any truth to this?
Only one way to find out! Let us know when you get there!
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On July 22 2010 12:40 ShaLLoW[baY] wrote:Show nested quote +On July 22 2010 12:36 AoN.DimSum wrote:
You are most likely putting the bar wrong on ur back if it hurts... Entirely possible, it normally sits on my traps and digs into my neck, where should it be?
Retract scaps and it should sit on the muscular shelf created by the traps.... should NOT dig into your spine. does take a bit of getting used to though...
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On July 22 2010 20:52 eshlow wrote:Show nested quote +On July 22 2010 12:40 ShaLLoW[baY] wrote:On July 22 2010 12:36 AoN.DimSum wrote:
You are most likely putting the bar wrong on ur back if it hurts... Entirely possible, it normally sits on my traps and digs into my neck, where should it be? Retract scaps and it should sit on the muscular shelf created by the traps.... should NOT dig into your spine. does take a bit of getting used to though...
oh eshlow, i'd give anything to sit on your muscular shelf.
i'll give this a try on my next leg day and probably hit myself for not realizing i was doing it wrong before, thanks guys
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Russian Federation89 Posts
Just thought I'd share my current diet and exercise that I have been following for about a month now.
This was my original
Ian
Age: 20 || Height: 5'11" || Weight: 200 lbs
Starting Date: 6/15/10 || Goal Date: Soon? :D
Weight goals -- 170
Training goals -- Mix of cardio and lifting
Nutrition goals -- Eat ~every 3 hours and hit all the major food groups throughout the day
Misc goals -- Suck less in SC2
About a month later I noticed that I am now at 190 lbs and pretty happy with that progress. Here is generally what I eat every day, and maybe once a week I end up eating out, where I try and go for the healthiest food I can find at whatever place I end up going.
I end up eating 5 meals, and get 9 hours of sleep daily. My usual philosophy is to just never be really hungry and never be too full. Please critique and provide me with suggestions on what to add/remove and modify!
Breakfast- Cup of low fat vanilla yogurt, whole wheat bagel with low-fat cream cheese
Snack- Apple and almonds
Lunch- About ~5 ounces of chicken breast with a salad of mixed vegetables/spinach (this usually happens 1.5-2 hours before the work out)
Snack- (usually post work out) Strawberry, blueberry, banana (I usually mix up other fruits here) combined with low fat yogurt, I go for a smallish bowl for this mix. Protein Bar
Dinner- 4 egg omelet with 3 of the yolks removed, ~5 ounces of chicken breast with tomato sauce. Glass of V8.
I do my best to drink as much water as I can throughout the day. At least one glass post meal and try to do 1-2 in between meals.
A few questions in regards to my diet:
Is V8 a good enough substitute for a vegetable serving? I am just not the biggest fan of vegetables and quite frankly not sure what to do here.
Protein bars? I've read some negative feedback towards them in this thread. As soon as i get a blender I plan on moving to protein powder and just make my post workout "meal" a shake with the ingredients I am already using.
I am very new to this whole thing and some of my food orderings seem a little awkward and I am looking to improve anything I can about my diet. I want to keep on the every 3 hour meal plan as a fast metabolism is great to have.
So far I haven't had any issues actually following this, but I am looking to expand, improve and add variety.
Exercise:
This is the weaker part of my plan. I usually work out 5-6 days a week. This consists of 30 mins of cardio (~5 miles on elliptical, I hate running), followed by lifting on 4 of the days. Unfortunately I do not have access to a good gym atm and my lifting exercises are limited to being able to work out only select muscle groups. I mostly hit my abs/arms/chest/legs with what I have available to me. I am going for lower weight, higher reps as I am trying to just lose weight for now. I am trying to figure out how to incorporate other muscle groups with what I current have available to me. Anything fairly basic that doesn't require specific equipment would be great.
The "gym" I currently use has a set of weights of this type of variety: http://lh3.googleusercontent.com/r1mOqAiClGIKkqRG4dwLtrZ_QDngpTaDi3Vmavf91Cl-k9YUEP7gCVrf9rQqOD3xHd3h2ABv8KCW8rrl3EEFqwnRH4s2nHyTbxJWA7RFWssUIQuY7-h2qUnC0toSJLwsSfOQS4WgGzwRWOMmwVVh9N--6JunBfkcBzpx.
As well as a variation of one of these: http://bodybuilderfitness.com/library/Body-Solid_EXM-3000S_Weight_Machine.jpg
I am new to this and trying to absorb as much information as I can, but I am also getting lots of conflicting data. That makes things slightly confusing.
Thanks for your help in advance!
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On July 23 2010 07:21 opaque wrote:Just thought I'd share my current diet and exercise that I have been following for about a month now. This was my original Ian Age: 20 || Height: 5'11" || Weight: 200 lbs Starting Date: 6/15/10 || Goal Date: Soon? :D Weight goals -- 170 Training goals -- Mix of cardio and lifting Nutrition goals -- Eat ~every 3 hours and hit all the major food groups throughout the day Misc goals -- Suck less in SC2 About a month later I noticed that I am now at 190 lbs and pretty happy with that progress. Here is generally what I eat every day, and maybe once a week I end up eating out, where I try and go for the healthiest food I can find at whatever place I end up going. I end up eating 5 meals, and get 9 hours of sleep daily. My usual philosophy is to just never be really hungry and never be too full. Please critique and provide me with suggestions on what to add/remove and modify! Breakfast- Cup of low fat vanilla yogurt, whole wheat bagel with low-fat cream cheese Snack- Apple and almonds Lunch- About ~5 ounces of chicken breast with a salad of mixed vegetables/spinach (this usually happens 1.5-2 hours before the work out) Snack- (usually post work out) Strawberry, blueberry, banana (I usually mix up other fruits here) combined with low fat yogurt, I go for a smallish bowl for this mix. Protein Bar Dinner- 4 egg omelet with 3 of the yolks removed, ~5 ounces of chicken breast with tomato sauce. Glass of V8. I do my best to drink as much water as I can throughout the day. At least one glass post meal and try to do 1-2 in between meals. A few questions in regards to my diet: Is V8 a good enough substitute for a vegetable serving? I am just not the biggest fan of vegetables and quite frankly not sure what to do here. Protein bars? I've read some negative feedback towards them in this thread. As soon as i get a blender I plan on moving to protein powder and just make my post workout "meal" a shake with the ingredients I am already using. I am very new to this whole thing and some of my food orderings seem a little awkward and I am looking to improve anything I can about my diet. I want to keep on the every 3 hour meal plan as a fast metabolism is great to have. So far I haven't had any issues actually following this, but I am looking to expand, improve and add variety. Exercise: This is the weaker part of my plan. I usually work out 5-6 days a week. This consists of 30 mins of cardio (~5 miles on elliptical, I hate running), followed by lifting on 4 of the days. Unfortunately I do not have access to a good gym atm and my lifting exercises are limited to being able to work out only select muscle groups. I mostly hit my abs/arms/chest/legs with what I have available to me. I am going for lower weight, higher reps as I am trying to just lose weight for now. I am trying to figure out how to incorporate other muscle groups with what I current have available to me. Anything fairly basic that doesn't require specific equipment would be great. The "gym" I currently use has a set of weights of this type of variety: http://lh3.googleusercontent.com/r1mOqAiClGIKkqRG4dwLtrZ_QDngpTaDi3Vmavf91Cl-k9YUEP7gCVrf9rQqOD3xHd3h2ABv8KCW8rrl3EEFqwnRH4s2nHyTbxJWA7RFWssUIQuY7-h2qUnC0toSJLwsSfOQS4WgGzwRWOMmwVVh9N--6JunBfkcBzpx. As well as a variation of one of these: http://bodybuilderfitness.com/library/Body-Solid_EXM-3000S_Weight_Machine.jpgI am new to this and trying to absorb as much information as I can, but I am also getting lots of conflicting data. That makes things slightly confusing. Thanks for your help in advance!
Fat does not make you fat. I would suggest eliminating all the low fat stuff and eating the regular fat stuff. Eliminate the wheat bread and all other wheat products.
Eat the yolks.
V8 is all marketing. If you look at the label it's pretty much all sugar and they had to add vitamins and minerals to it... avoid it.
I would suggest you do Starting Strength.
Check out the OP. that's what it's there for. They describe what I recommend in more detail.
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On July 23 2010 07:21 opaque wrote:Just thought I'd share my current diet and exercise that I have been following for about a month now. This was my original Ian Age: 20 || Height: 5'11" || Weight: 200 lbs Starting Date: 6/15/10 || Goal Date: Soon? :D Weight goals -- 170 Training goals -- Mix of cardio and lifting Nutrition goals -- Eat ~every 3 hours and hit all the major food groups throughout the day Misc goals -- Suck less in SC2 About a month later I noticed that I am now at 190 lbs and pretty happy with that progress. Here is generally what I eat every day, and maybe once a week I end up eating out, where I try and go for the healthiest food I can find at whatever place I end up going. I end up eating 5 meals, and get 9 hours of sleep daily. My usual philosophy is to just never be really hungry and never be too full. Please critique and provide me with suggestions on what to add/remove and modify! Breakfast- Cup of low fat vanilla yogurt, whole wheat bagel with low-fat cream cheese Snack- Apple and almonds Lunch- About ~5 ounces of chicken breast with a salad of mixed vegetables/spinach (this usually happens 1.5-2 hours before the work out) Snack- (usually post work out) Strawberry, blueberry, banana (I usually mix up other fruits here) combined with low fat yogurt, I go for a smallish bowl for this mix. Protein Bar Dinner- 4 egg omelet with 3 of the yolks removed, ~5 ounces of chicken breast with tomato sauce. Glass of V8. I do my best to drink as much water as I can throughout the day. At least one glass post meal and try to do 1-2 in between meals. A few questions in regards to my diet: Is V8 a good enough substitute for a vegetable serving? I am just not the biggest fan of vegetables and quite frankly not sure what to do here. Protein bars? I've read some negative feedback towards them in this thread. As soon as i get a blender I plan on moving to protein powder and just make my post workout "meal" a shake with the ingredients I am already using. I am very new to this whole thing and some of my food orderings seem a little awkward and I am looking to improve anything I can about my diet. I want to keep on the every 3 hour meal plan as a fast metabolism is great to have. So far I haven't had any issues actually following this, but I am looking to expand, improve and add variety. Exercise: This is the weaker part of my plan. I usually work out 5-6 days a week. This consists of 30 mins of cardio (~5 miles on elliptical, I hate running), followed by lifting on 4 of the days. Unfortunately I do not have access to a good gym atm and my lifting exercises are limited to being able to work out only select muscle groups. I mostly hit my abs/arms/chest/legs with what I have available to me. I am going for lower weight, higher reps as I am trying to just lose weight for now. I am trying to figure out how to incorporate other muscle groups with what I current have available to me. Anything fairly basic that doesn't require specific equipment would be great. The "gym" I currently use has a set of weights of this type of variety: http://lh3.googleusercontent.com/r1mOqAiClGIKkqRG4dwLtrZ_QDngpTaDi3Vmavf91Cl-k9YUEP7gCVrf9rQqOD3xHd3h2ABv8KCW8rrl3EEFqwnRH4s2nHyTbxJWA7RFWssUIQuY7-h2qUnC0toSJLwsSfOQS4WgGzwRWOMmwVVh9N--6JunBfkcBzpx. As well as a variation of one of these: http://bodybuilderfitness.com/library/Body-Solid_EXM-3000S_Weight_Machine.jpgI am new to this and trying to absorb as much information as I can, but I am also getting lots of conflicting data. That makes things slightly confusing. Thanks for your help in advance!
besides what eshlow said...
Doesnt seem like a lot of food for someone your size, especially if you're working out. Try putting your daily food intake into fitday.com and see what you come out with. I think for weight loss you should be eating around 2500-2800 calories a day, and a bit more when you're working out. Try to up your fat+protein intakes and cut back on the carbs, i usually just try to stick to meat + dairy (and fruits n what not too).
As for your workout doing "lower weight higher reps" is just working on your conditioning, and it'd probably be more beneficial if you trained for strength and muscle gains as it will raise your metabolism more. And as always HITT will be better for you than doing 5 miles on the eliptical for fat burning.
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Russian Federation89 Posts
I checked my food take, and I am around 2500c atm. I don't really ever feel hungry, so I feel like it is currently fine for me? My current split is coming out to 33/33/33. I am going to go ahead and try to get rid of some of the carb intake, but the philosophy on what to cut changes every day, with new studies making people go back and forth. Makes things slightly confusing.
Unless I am misunderstanding something from the description of strength training, or I simply missed something, but under my current "gym" conditions, it would not be possible to perform most of the suggest exercises. I am trying to look for an alternative, or for an alternative way to exercise the same muscles efficiently.
As far as HIIT goes, it can also be applied to the elliptical, so over the course of doing those 5 (well would prolly need to go down to 3-4) miles I could alternate my intensity.
Another random question, Vitamin water also all about the marketing and not really worth it?
p.s. Giving up wheat products sucks
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On July 22 2010 12:36 AoN.DimSum wrote:
You are most likely putting the bar wrong on ur back if it hurts...
+ if he's not an olympic lifter he can just low bar squat in which case there's no chance of it hurting his upper spine in the event he actually is holding in correctly in the high bar position but has unfavorable anthropometry.
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Catching up on my calories via beer. good idea or best idea?
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On July 23 2010 09:36 opaque wrote:I checked my food take, and I am around 2500c atm. I don't really ever feel hungry, so I feel like it is currently fine for me? My current split is coming out to 33/33/33. I am going to go ahead and try to get rid of some of the carb intake, but the philosophy on what to cut changes every day, with new studies making people go back and forth. Makes things slightly confusing. Unless I am misunderstanding something from the description of strength training, or I simply missed something, but under my current "gym" conditions, it would not be possible to perform most of the suggest exercises. I am trying to look for an alternative, or for an alternative way to exercise the same muscles efficiently. As far as HIIT goes, it can also be applied to the elliptical, so over the course of doing those 5 (well would prolly need to go down to 3-4) miles I could alternate my intensity. Another random question, Vitamin water also all about the marketing and not really worth it? p.s. Giving up wheat products sucks
Regarding the vitamin water, it's 125 calories per bottle, all of which is coming from sugar. I think you can find a better source for your vitamins than that.
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On July 23 2010 15:16 decafchicken wrote:
Catching up on my calories via beer. good idea or best idea?
Superb idea, I will join you!
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You guys do know that alcohol decreases testosterone levels, yes?
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EPT
