• Weightlifting/Bodybuilding Thread V.4 - I wanna look like that guy from Fight Club
    4,391 replies, posted
Lowering calories blindly would induce nothing when you are oblivious to anything else. Few questions first; How lean are you currently? How carb tolerant are you? What's your actual diet like? How's your weightlifting routine like? What kind of anaerobic training are you engaging yourself with? What areas still are stubborn and don't seem to get off so fast?
[QUOTE=Seith;35949907]Lowering calories blindly would induce nothing when you are oblivious to anything else. Few questions first; How lean are you currently? How carb tolerant are you? What's your actual diet like? How's your weightlifting routine like? What kind of anaerobic training are you engaging yourself with? What areas still are stubborn and don't seem to get off so fast?[/QUOTE] Around 12-13% BF I can't really say, my carb intake is 100-125 on non lifting days, and 150-200 on lifting days. I eat pretty clean, but I could probably put more veggies in there. I follow Madcow 5x5 My lower stomach and back are pretty much the last of it to go. Squat 350 Bench 170 etc
So, i'm following SS PP and i just found out that we don't have a pull-up bar at the gym yet (It's fairly new). What can i replace those excersices with? (Pull-ups and chin-ups) Practical Programming Novice Program: Monday 3x5 Squat 3x5 Bench press / Press (Alternating) Chin-ups: 3 sets to failure or add weight if completing more than 15 reps Wednesday 3x5 Squat 3x5 Press / Bench Press (Alternating) 1x5 Deadlift Friday 3x5 Squat 3x5 Bench Press / Press (Alternating) Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Barbell rows.
Have you guys ever woken up with DOMS in an muscle (group) that wasn't worked recently? I take Sat/Sun as rest days, but I woke up on monday morning with doms in my abs. I didn't even work hard on friday as I didn't get good sleep at all, so there's no way it's from friday's session. I also never work abs with isolation exercises.
going sober n eating clean feels good man and loading up on creatine. now i just need to lift n do cardio
Fucking smith machines, the cable fell off the wheel when I was doing squat, luckily I was just doing a warmup set with 165. Thing came crashing. And it was a school gym FML.
Do you guys have any good dumbbell programs instead of barbell ones?
drinking so much water feel so much better. real tlak yall niggas need to drink more water
[QUOTE=WTF Nuke;35960708]Do you guys have any good dumbbell programs instead of barbell ones?[/QUOTE] First, are you at a home gym, or commercial gym?
So what's a good way to gain weight? I'm 5'8" and weigh around 127 pounds, I've been eating meals every 3-4 hours but I don't seem to be gaining any weight. What do?
[QUOTE=Kel|oggs;35960606]smith machines[/QUOTE] Well there's your problem
[QUOTE=Glitch360;35962752]So what's a good way to gain weight? I'm 5'8" and weigh around 127 pounds, I've been eating meals every 3-4 hours but I don't seem to be gaining any weight. What do?[/QUOTE] Is there any other way other than eating more calories than you use in a day? Lift weights, eat in surplus (count calories), eat lots of protein (~1g/lb of bw, but more is good)
[QUOTE=Kel|oggs;35953490]Around 12-13% BF I can't really say, my carb intake is 100-125 on non lifting days, and 150-200 on lifting days. I eat pretty clean, but I could probably put more veggies in there. I follow Madcow 5x5 My lower stomach and back are pretty much the last of it to go. Squat 350 Bench 170 etc[/QUOTE] Give me an average, "pretty clean" day for you. [editline]15th May 2012[/editline] [QUOTE=Kabstrac;35963049]Is there any other way other than eating more calories than you use in a day? Lift weights, eat in surplus (count calories), eat lots of protein (~1g/lb of bw, but more is good)[/QUOTE] 1.5-2gP~/lb Would be better in my opinion. Also, counting calories isn't useful as each calorie is not the same. (i.e apple and icecream) Depending on carb tolerance, it should range from 1-2gC~/lb.
Would a split following (ABCxABC) be possible, or is that too soon to work the same muscle group? I don't like coming home
Are skin coloured stretch marks common around the bicep and elbow pit area when gaining forearm/tricep/bicep muscle quickly?
[QUOTE=G71tc4;35964783]Would a split following (ABCxABC) be possible, or is that too soon to work the same muscle group? I don't like coming home[/QUOTE] Remember that there is no wrong way, just an inefficient way. You can do ABCXABC all day, but the fact is you will stop gaining eventually unless a strong base is made first. [editline]15th May 2012[/editline] [QUOTE=David Tennant;35965463]Are skin coloured stretch marks common around the bicep and elbow pit area when gaining forearm/tricep/bicep muscle quickly?[/QUOTE] Some get them, some don't.... pointless question, as you can't prevent them as far as I know.
[quote]I have my own pull-up program I did with recruits and it works the best. I have tried them all with the recruits and the most gain I had was by using the below program. Depending on the amount of pullups you do right now when u first get on the bar will be your start point. Here is the start numbers and I will explain below. 1-5 (50) 6-10 (75) 11-15 (100) 16-20 (150) The number to the left is how many you can do right now and the number in parenthesis is the number of pull-ups you will do for the workout. 1. Jump on the bar and do a max set You will rest for 60 secs and during that rest do at least 25 crunches but NO PUSHUPS. 2. Keeping the number you finished with jump back up and do another max set. You will rest again for 60 secs and do your crunches. You continue to do MAX SET each time you get on the bar until you have reached the number in parenthesis. Continue your sets no matter how many times you have to get on the bar. Even if you jump up and only do 1, oh well keep doing it. If for some reason you can not even do 1 when you get on the bar, take longer rest but if you do this, you better double the workout because you suck. Do this every other day for 1 month and then take 4 days off and start again. YOU WILL HAVE GREAT GAINS IN PULLUPS BUT YOU MUST PUT IN THE WORK. [/quote]Started this program today, apparently it's used by a drill instructor in the U.S. Marines. It made me realize how badly out of shape i am, but the good news is that I've got almost a year to accomplish this program before I join
[QUOTE=Seith;35965605]Remember that there is no wrong way, just an inefficient way. You can do ABCXABC all day, but the fact is you will stop gaining eventually unless a strong base is made first. [/QUOTE] Well I have a decent base, so would this plan work?
[QUOTE=Kabstrac;35961975]First, are you at a home gym, or commercial gym?[/QUOTE] Home, but I wouldn't call it a gym. I got a pull up bar and that's basically it. Oh and the floor.
Oh god i just had 5 mcdoubles. plz save me
[QUOTE=WTF Nuke;35971534]Home, but I wouldn't call it a gym. I got a pull up bar and that's basically it. Oh and the floor.[/QUOTE] Then I say barbell is your best bet as it is better to buy bar/plates than the equivalent weight in dumbbells.
[QUOTE=Seith;35963906]Give me an average, "pretty clean" day for you.[/QUOTE] Today for instance. 1 cup Kashi go lean with 1 cup 2% milk + Apple. [ 260 Calories ] [18g Protein] 4 slices of smoked ham and one slice of low fat cheese on whole wheat. [ 365 Calories ] [30g Protein] Protein 32 0 sugar [32g Protein] Diet soda 2 baked chicken legs with back attached. [ 435 Calories ] [58g Protein] 1 cup cooked rice + Salad. [170 Calories ] [4g Protein] 4 fishoil caps. 4 slices of smoked ham and one slice of low fat cheese on whole wheat. [ 365 Calories ] [30g Protein] Perhaps a Protein shake, depends on my macros by the end of the day. Now, I've lost fat, I can clearly tell, but It's sloooowww, 2 weeks ago I ate at 2500 calories aday in an effort to speed my metabolism up, I've been cutting for a while. Thats around 160 carbs BTW. Summers coming fast as shit this year, and I want a leaner physique, I just want to avoid fasting, I can't do that shit ne more.
Deadlifted 100kg today. My ass aches.
[QUOTE=G71tc4;35971273]Well I have a decent base, so would this plan work?[/QUOTE] Any change you impose on the body, it will do it's best to adapt to. The questions are - what are your goals, how long have you been training for, what's the routine like. [editline]16th May 2012[/editline] [QUOTE=Kel|oggs;35975028]Today for instance. 1 cup Kashi go lean with 1 cup 2% milk + Apple. [ 260 Calories ] [18g Protein] 4 slices of smoked ham and one slice of low fat cheese on whole wheat. [ 365 Calories ] [30g Protein] Protein 32 0 sugar [32g Protein] Diet soda 2 baked chicken legs with back attached. [ 435 Calories ] [58g Protein] 1 cup cooked rice + Salad. [170 Calories ] [4g Protein] 4 fishoil caps. 4 slices of smoked ham and one slice of low fat cheese on whole wheat. [ 365 Calories ] [30g Protein] Perhaps a Protein shake, depends on my macros by the end of the day. Now, I've lost fat, I can clearly tell, but It's sloooowww, 2 weeks ago I ate at 2500 calories aday in an effort to speed my metabolism up, I've been cutting for a while. Thats around 160 carbs BTW. Summers coming fast as shit this year, and I want a leaner physique, I just want to avoid fasting, I can't do that shit ne more.[/QUOTE] 1. You can't just speed the metabolism up by increasing calories. You need at least 3 days of HIGH CARB in order to "boost" it. [url]http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1174/Fifty-Fat-Loss-Tips.aspx[/url] This link saves me a lot of writing. Apply, if you still got issues, come back.
[QUOTE=Jallen;35975996]Deadlifted 100kg today. My ass aches.[/QUOTE] Please tell me you didn't shit yourself.
[QUOTE=Ruski v2.0;35944610]The last 4% bf is a bitch. Fasting and eating clean foods (literally just fruit and meats) is key to getting thar from what I have heard.[/QUOTE] Yeah, I will be consuming nothing but protein shakes, watermelon, eggs, and lean cuts of meat (thighs and ribeyes occasionally and water obviously) for the next 12 weeks.
Tell us if you actually were able to get rid of the stubborn parts. Pictures would be awesome.
I really hold weight around my midriff, so I second pics to show whether you managed to get rid of dat der resilient fat.
Found a new gym today, it's beautiful. Looks just like the old gyms in Pumping Iron, nothing but barbells, dumbbbells, and simple machines. Also has powerlifting stations with a wall of top lifters. It's like heaven, everyone there knew what they were doing, not a single curlbro in sight.
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