• Weightlifting/Bodybuilding Thread V.4 - I wanna look like that guy from Fight Club
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is there any way of getting rid of stretch marks, or at least treating them so they're less noticeable? i've noticed a few marks on my bis, shoulders and upper legs recently. you can't really tell from far away but up close it's pretty noticeable. [editline]7th July 2012[/editline] while i'm on the subject, what even causes stretch marks?
budspunce you're pregnant.
I've recently come to the conclusion stretch marks might be caused by bad posture, although not exclusively.
[QUOTE=Seith;36655850]I've recently come to the conclusion stretch marks might be caused by bad posture, although not exclusively.[/QUOTE] wot explain stretch marks on arms shoulders quads ect.
Cocoa butter is good at helping with stretch marks. Pregnant women use it.
[QUOTE=Bleach Qeef;36656692]wot explain stretch marks on arms shoulders quads ect.[/QUOTE] shoulders = ? quads = ? There could be a number of areas, but from my own personal experience here... Shoulders = tight pecs quads = (depeding on the area) tight hip flexors.
Trying to eat better than what i used to, i used to eat way to little. Started doing a slight bulk but i don't think i can classify it as that. 2600 calories, around 166grams of carbs and 199 grams of protein. I have a feeling i lack alot of carbs, i mean alot. So i need to go to the store and buy some oats. Does this look good if i up the carbs?
166 grams is pretty low, but that is all dependent on how much daily activity you do and your training.
[QUOTE=Seith;36661188]166 grams is pretty low, but that is all dependent on how much daily activity you do and your training.[/QUOTE] I workout three times a week that contains alot of compound excersies. And my daily activity is at moderate, i venture out with friends atleast once a day. And i'd say my training is moderate - heavy. But does it look fine, anything i'm doing wrong? im welcoming criticism since i want to make sure i don't fuck up.
I never count calories, carbs, protein or fats. It is utterly useless to be honest. Cycle low carb-high carb days when you train; train - high carbs, complex, rest - low carbs, complex. Play with that scheme, see if it works for you. Some might feel drained, some won't.
[QUOTE=Shoopiwoop;36660932]Trying to eat better than what i used to, i used to eat way to little. Started doing a slight bulk but i don't think i can classify it as that. 2600 calories, around 166grams of carbs and 199 grams of protein. I have a feeling i lack alot of carbs, i mean alot. So i need to go to the store and buy some oats. Does this look good if i up the carbs?[/QUOTE] depends, what's your weight?
[QUOTE=djshox;36662788]depends, what's your weight?[/QUOTE] Around 68kg. 178cm tall.
here's a bulk guide that i'm following: [URL]http://supplementreviews.com/forum/index.php?topic=130.0[/URL] protein: 187g-225g carbs: 225g-262g fat: 90g - 112g caloric minimum: 2458 - 2956, but you can increase it if you think your metabolism is higher than normal while seith thinks it's useless to keep track, it's been nothing but awesome for me. i've entered everything into a spreadsheet that i use as a checklist for every day, to make sure i'm going past my minimum. you can choose to ignore the meal set-up if you want, honestly all you need to worry about is getting what your body needs for the whole day
[QUOTE=djshox;36663084]here's a bulk guide that i'm following: [URL]http://supplementreviews.com/forum/index.php?topic=130.0[/URL] protein: 187g-225g carbs: 225g-262g fat: 90g - 112g caloric minimum: 2458 - 2956, but you can increase it if you think your metabolism is higher than normal while seith thinks it's useless to keep track, it's been nothing but awesome for me. i've entered everything into a spreadsheet that i use as a checklist for every day, to make sure i'm going past my minimum. you can choose to ignore the meal set-up if you want, honestly all you need to worry about is getting what your body needs for the whole day[/QUOTE] Thanks alot. First time bulking, etc. My main worry is the fat though.
the fat from food isn't the same as body fat, you actually do need it for essential body functions, etc
[QUOTE=djshox;36664415]the fat from food isn't the same as body fat, you actually do need it for essential body functions, etc[/QUOTE] No i meant the bodyfat. I know that fats are essential.
Anyone got a copy of "The Protein Book" by Lyle McDonald?
[QUOTE=Shoopiwoop;36664268]Thanks alot. First time bulking, etc. My main worry is the fat though.[/QUOTE] you should research diet before you bulk if you think fat consumption is something to worry about
[QUOTE=Lemonator;36670622]you should research diet before you bulk if you think fat consumption is something to worry about[/QUOTE] He already said that bodyfat's his concern.
[QUOTE=Lemonator;36670622]you should research diet before you bulk if you think fat consumption is something to worry about[/QUOTE] As i posted, it's not the fat its the bodyfat.
I'm going for weightloss before I go on vacation, I have 50 days to loose as much weight as possible. Planning food for 1800-2000 kcal and 270 grams of protein (Along with carbohydrates and whatnot) is not easy. Would it be possible to loose 10-15 kg during this period? [editline]8th July 2012[/editline] Note that this is a personal challenge, so it's actually not a "must" [editline]8th July 2012[/editline] Now that I think about it, with an undercut of 500 kcal a week will be around 2-2,5kg loss a month. Meh I guess I overestimated it a little bit. :v:
unless you're really fat you should eat less than 1800-2000 kcal a day to lose a lot of weight. it's possible to lose 10-15 kg during that period, but it's very difficult. losing 1 kg a week is usually what you should aim for. [editline]8th July 2012[/editline] [QUOTE=ShinyChrome;36675270] Now that I think about it, with an undercut of 500 kcal a week will be around 2-2,5kg loss a month. Meh I guess I overestimated it a little bit. :v:[/QUOTE] with an undercut of 500 kcal [B]a day[/B] you will lose around 2 kg a month.
in 50 days, losing that amount, depending on the individual would probably include muscle loss. my few recommendations would be; 1. cycle strength (low reps, high intensity) and volume training (high reps, low intensity) 2. Include sprints on off days (not all of them) 3. increase daily activity (if you sit around all day, fatloss is going to take more than it should) 4. Make sure you include naps, good night's sleep, get all your vitamins and eat quality protein along with low-glycemic index foods. 5. Do not avoid carbs completely, especially on training days. 6. Fuck calories, it will unnecessarily restrict your progress. I would rather recommend you follow cycles of high carb, low carbs.
[QUOTE=sp00ks;36675350]unless you're really fat you should eat less than 1800-2000 kcal a day to lose a lot of weight. it's possible to lose 10-15 kg during that period, but it's very difficult. losing 1 kg a week is usually what you should aim for.[/QUOTE] I understand. I have a bit of fat actually, I weigh about 90kg today and my BEE is around 2050, using this formula: 66.5 + (13.75 x (weight)) + (5.003 x length (cm)) - (6.775 x age) ([I]Note that it's before I multiply it by 1,2 to 2,0[/I]) I work out 4-6 days a week with a 2split doing strength day 1 and cardio day 2 [QUOTE=sp00ks;36675350]with an undercut of 500 kcal [B]a day[/B] you will lose around 2 kg a month.[/QUOTE] Ah yes, thanks for correcting me. :smile: [QUOTE=Seith;36675386]in 50 days, losing that amount, depending on the individual would probably include muscle loss. my few recommendations would be; 1. cycle strength (low reps, high intensity) and volume training (high reps, low intensity) 2. Include sprints on off days (not all of them) 3. increase daily activity (if you sit around all day, fatloss is going to take more than it should) 4. Make sure you include naps, good night's sleep, get all your vitamins and eat quality protein along with low-glycemic index foods. 5. Do not avoid carbs completely, especially on training days. 6. Fuck calories, it will unnecessarily restrict your progress. I would rather recommend you follow cycles of high carb, low carbs.[/QUOTE] I understand. I basically do this (See above) and I would only do this for a short time to loose the "flabbiest" of my bodyfat. I also setup lots of protein per day (3 grams per kg of bodyweight) to minimize loss of muscles, along with working on strength ofc. I've done progress since april, but it's rather slow and I haven't really lost a lot of fat, but I've gained (Noob gain) muscles. EDIT: Not for the weak mind! This is my current progress. I could show you a pic from when I started, but that's kind of irrelevant I guess. [img]https://dl.dropbox.com/u/19827536/8-07-2012.png[/img]
I'm sure we'll see a change in you within the time frame given, if you put our tips to use.
270 grams of protein is just retarded.
[QUOTE=Shovelpass;36675738]270 grams of protein is just retarded.[/QUOTE] It's not retarded when it comes to heavier weightloss while wanting to save the muscles. 3 grams per kg of bodyweight for this, and 2 grams per kg of weight when I work out normally. It's actually a tip I got from a guy that has done a lot of good progress and is really dedicated to diet and training. [editline]8th July 2012[/editline] It's a lot of protein though, I agree on that point. 5 scoops of the whey protein I use is only like 120 grams of protein...
Protein isn't a magical muscle sparing compound. Typical protein intake is 1g per kg, bodybuilders often do 1g per lb of lean body mass. You might weigh a million pounds, but you DO NOT have enough lean body mass to use all of that protein. You're seriously just wasting protein by consuming that much. Are you even weight training? Muscle loss isn't that big of a deal. People cutting go "omg my massels noooooo" but in reality you don't lose much muscle while cutting, you just really get to see how much muscle you have. Your arms lose an inch because of the fat being removed from them, not because your biceps are shrinking. Muscle loss becomes a problem when you're at low bodyfat percentages. If you're a fatty (which you are), then your body knows it has fat all over the place so it's going to use that for energy, not destroy the precious muscles that keep providing it food. Based off of your pic, you have barely any muscle mass to lose in the first place.
[QUOTE=ShinyChrome;36675824]It's not retarded when it comes to heavier weightloss while wanting to save the muscles. 3 grams per kg of bodyweight for this, and 2 grams per kg of weight when I work out normally. It's actually a tip I got from a guy that has done a lot of good progress and is really dedicated to diet and training. [editline]8th July 2012[/editline] It's a lot of protein though, I agree on that point. 5 scoops of the whey protein I use is only like 120 grams of protein...[/QUOTE] It's excessive. You don't have 270lbs of LBM, not even close. More than half that is going to be converted to waste. 200g of protein is more than enough to prevent muscle loss, especially with a stimulus (weight training).
[QUOTE=Shovelpass;36675945]Protein isn't a magical muscle sparing compound. Typical protein intake is 1g per kg, bodybuilders often do 1g per lb of lean body mass. You might weigh a million pounds, but you DO NOT have enough lean body mass to use all of that protein. You're seriously just wasting protein by consuming that much. Are you even weight training? Muscle loss isn't that big of a deal. People cutting go "omg my massels noooooo" but in reality you don't lose much muscle while cutting, you just really get to see how much muscle you have. Your arms lose an inch because of the fat being removed from them, not because your biceps are shrinking. Muscle loss becomes a problem when you're at low bodyfat percentages. If you're a fatty (which you are), then your body knows it has fat all over the place so it's going to use that for energy, not destroy the precious muscles that keep providing it food. Based off of your pic, you have barely any muscle mass to lose in the first place.[/QUOTE] You may be right, I can't disagree that 270g of protein sounds like a lot. My initial calc had 2g/kg of protein which I've heard should be good for me from several fitness nerds and bodybuilders. I've been lifting weights since april about 3-6 times a week as of now. This is how I initally looked in april: [img]https://dl.dropbox.com/u/19827536/Tr%C3%A4ning/Log/17-04-2012%20front.png[/img] I've heard that you cut the muscles if you go far below 500kcal undercut due to the lack of energy, as the body can't use up all that fat in such a short time. I also heard that the protein would help you keep preserving the muscles, if you keep working out. I'm far from a dietist though, I can only go on what people tell me and from what I read. [editline]8th July 2012[/editline] [QUOTE=JaegerMonster;36675981]It's excessive. You don't have 270lbs of LBM, not even close. More than half that is going to be converted to waste. 200g of protein is more than enough to prevent muscle loss, especially with a stimulus (weight training).[/QUOTE] As I suspected, thanks. Sounds a lot more reasonable than Shovelpass's 90 grams of protein (Which is less than half)
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