Weightlifting/Bodybuilding Thread V.7 - let's see if more people care about themselves - General

[QUOTE=Waterpi;46949146]What's your TDEE atm? Use an online calculator for that, plus post your current weight and height As for the exercises, if you want to do your own routine (there are some really good ones out there though so I advise you just follow them (stronglifts as above) make absolutely sure to base it around all the compound lifts (deadlift, ohp, squat, bench and i think there are a couple more but those are the main ones) getting enough rest (for example I like doing an upper body/lower body split so my week is ULRULRR with R as the rest), and for strength you're gonna want to focus on a lower rep range, lower than 15 that's for sure.[/QUOTE] Just gonna add barbell rows and pull-ups/chin-ups, which target the back and somewhat indirectly target biceps, to those compound exercises. However on that, are there any good alternatives to the barbell row? I dunno, it's just an awkward exercise. Not sure if stuff like cable rows or wide-grip pulldowns are an appropriate substitute or not.

T-Bar row? Or a weighted inverted row for an abstract suggestion, though that's probably more awkward to do

[QUOTE=Waterpi;46949195]T-Bar row? Or a weighted inverted row for an abstract suggestion, though that's probably more awkward to do[/QUOTE] Didn't think of T-bar row, thanks. Will give it a go next time I'm at the gym. Inverted rows also sound great, and I doubt they would be any more awkward than barbell rows. You're a great ideas man

Okay so is this just me (no homo even tho I like the homo this is purely a professional question) does anyone else's balls tingle doing the last few sets of a solid leg day workout? Specifically leg curls which I always do last (15ish reps)

nope.

i get tingly all over, light headed and see little stars when i overexert myself on one of the big three maybe the same thing? i've said this before and think we all get it to some degree. also for my birthday today i received dead gains, whey and money for gym. maybe it balances out? what's you guys take on drinking and lifting? I know it stops the body synthesizing protein (and so stops muscle mass being added = kills gains) but how much causes this effect? I'm a bit of a winehound and enjoy a generous (250ml glass for barfags out there) glass a day. A glass a day is healthy according to some studies, but does it hinder gym progress substantially?

I thought it was more the calories from drinks you have to worry about rather than the effects of alcohol. [url=http://www.t-nation.com/diet-fat-loss/lifters-guide-to-alcohol]This article appears to clear up a lot of things.[/url] Just as I thought, in decent moderation it's fine (who the fuck moderately drinks in their 20s though.....) and it's better on rest days than days you lifted. Also better to drink after lifting as a pose to before. I'm curious about effects on strength. It probably isn't that much different though in that your recovery gets messed up. EDIT: I would say put that article in the sticky/OP, pretty good info.

Inhibits protein synthesis or some chit but for it to actually have an impact on you, we'd probably be talking about long term alcoholism problems. Basically, don't be afraid to live life and have fun on weekends once in a while.

Alcohol is bad because its way more calorie dense than you think. Most people prob have to drink 600-1000 calories of the stuff to get actually drunk That said it does fuck with protein synthesis just because it fucks with your liver which is a major player in getting your body to use proteins you consume. If your liver is in a state where its fucked (aka you are smashed) you probably aren't gonna have a good time with building muscle that night [editline]17th January 2015[/editline] [QUOTE=Heigou;46950567]Inhibits protein synthesis or some chit but for it to actually have an impact on you, we'd probably be talking about long term alcoholism problems. Basically, don't be afraid to live life and have fun on weekends once in a while.[/QUOTE] Nah it'll happen on a one off but worst case scenario your muscles take longer to recover if you got smashed. If you didn't get smashed then you are likely gonna be just fine. So it kills "gains" in the sense that you will prob have to delay your workout the following day or two or just deal with underperforming on your next one. Not a biggie unless you are trying to optimize in the top 5-10% of your limits Also good to note if you are having liver issues period you might have a pretty hard time bulking

[QUOTE=Ruski v2.0;46950164]i get tingly all over, light headed and see little stars when i overexert myself on one of the big three maybe the same thing? i've said this before and think we all get it to some degree. also for my birthday today i received dead gains, whey and money for gym. maybe it balances out? what's you guys take on drinking and lifting? I know it stops the body synthesizing protein (and so stops muscle mass being added = kills gains) but how much causes this effect? I'm a bit of a winehound and enjoy a generous (250ml glass for barfags out there) glass a day. A glass a day is healthy according to some studies, but does it hinder gym progress substantially?[/QUOTE] My retarded friend told me that I shouldn't stop drinking because beer has "so many calories in it" and why would I want to stop drinking beer if I was bulking. So there's that.

i thought that it wasn't that bad. I drink mostly on off days, but then thats probably the reason it takes 2 days to get back in the gym again spanners everywhar

[QUOTE=Nevermind.;46950635]My retarded friend told me that I shouldn't stop drinking because beer has "so many calories in it" and why would I want to stop drinking beer if I was bulking. So there's that.[/QUOTE] No such thing as empty calories on bulk :V

most beer is like 200cals/bottle what's the big

I was a borderline alcoholic for a while and I drank at least every weekend, sometimes during the week despite having a full time job. The gains seem to be coming faster now that I'm bulking more and not drinking at all. I've increased my behind the head OHP from 40lbs to 60lbs in a week. Fuck yeah!

Never had a drop of alcohol in my life outside of tasting beer and wine once. Personal choice. I cant attribute how much I've progressed solely on not drinking, but I cannot deny that it could have helped in some way.

After starting lifting about 5 months ago I just hit 8 x 175LBS on the bench today. So happy :v:

So I'm ending my cutting routine soon - I've gone below 69kg and obviously that means for a 6ft tall young adult that I have laughable muscles. I think 65kg goal is perhaps a bit too far. Anyways with the bulking there's just one aspect I have trouble with. So obviously your muscles grow when you're resting, some people say they just need to rest overnight, some say they need a few days. What my concern is, is overtraining by doing different muscles each day but not eating enough. I can't afford to go all out with bulking - I pack shelves for a job. So along with breakfast (coffee-flavoured protein shake to drink as well), lunch and dinner I'll be having three egg whites as a white omelette between breakfast and lunch, a fruit and a nut/protein bar between lunch and dinner, a protein shake and a banana after workouts, and maybe just pasta (not the actual sauce, the pasta itself with some flavouring) after dinner. I'm thinking of doing a PPL routine, but I'm not sure if by doing only 3 days per week ill be putting on too much fat with muscle, or if I do a 6 day week I won't be eating enough to constantly repair and build like 2 of the 3 PPL groups simultaneously at all times.

[QUOTE=NotMeh;46949105]if you want to build strength lower the amount of reps and increase the weight instead a routine like Stronglifts 5x5 would do good 1500cal is a really tiny amount, definitely not enough to gain mass it's entirely dependent on your Basal Metabolic Rate (google a calculator for that) though[/QUOTE] So how would I go ahead and boost my food intake? I can't eat more, but I can run a diet so what's some heavy foods? [QUOTE=Waterpi;46949146]What's your TDEE atm? Use an online calculator for that, plus post your current weight and height As for the exercises, if you want to do your own routine (there are some really good ones out there though so I advise you just follow them (stronglifts as above) make absolutely sure to base it around all the compound lifts (deadlift, ohp, squat, bench and i think there are a couple more but those are the main ones) getting enough rest (for example I like doing an upper body/lower body split so my week is ULRULRR with R as the rest), and for strength you're gonna want to focus on a lower rep range, lower than 15 that's for sure.[/QUOTE] Found this site and it's a pretty cool tool, thanks man. [url]http://iifym.com/tdee-calculator/[/url] Says my TDEE is 2183 cal/day.

[QUOTE=Antdawg;46952900]So I'm ending my cutting routine soon - I've gone below 69kg and obviously that means for a 6ft tall young adult that I have laughable muscles. I think 65kg goal is perhaps a bit too far. Anyways with the bulking there's just one aspect I have trouble with. So obviously your muscles grow when you're resting, some people say they just need to rest overnight, some say they need a few days. What my concern is, is overtraining by doing different muscles each day but not eating enough. I can't afford to go all out with bulking - I pack shelves for a job. So along with breakfast (coffee-flavoured protein shake to drink as well), lunch and dinner I'll be having three egg whites as a white omelette between breakfast and lunch, a fruit and a nut/protein bar between lunch and dinner, a protein shake and a banana after workouts, and maybe just pasta (not the actual sauce, the pasta itself with some flavouring) after dinner. I'm thinking of doing a PPL routine, but I'm not sure if by doing only 3 days per week ill be putting on too much fat with muscle, or if I do a 6 day week I won't be eating enough to constantly repair and build like 2 of the 3 PPL groups simultaneously at all times.[/QUOTE] At this point I'd honestly just recommend eating what you can and easing into it, seeing how you progress. The best way to find if a routine will work is by paying attention and tracking it for a month or two

TDEE is 4300 calories a day mother of god. I think im hitting that, if not slightly over.

I figure it's not just about the calorie intake, but a full diet that is biased towards what you're going for (extra carbs, fat and protein) so you're not missing out on nutrients that'll help your body grow. It's also worth keeping in mind that alcohol doesn't just have calories and can have serious affects on one's body. Also seeing progress is awesome.

According to that calculator I'm taking in about 900 calories more than my TDEE, yet from personal experience I won't gain any weight unless I'm at at least 3500 calories a day. Currently doing 3800/day for my bulk, and I'm curious as to whether or not this has anything to do with the fact that I was a really late bloomer. I didn't even have armpit hair until last year (17 years old) where most of my friends had armpit hair when they were ~13-14. That's a difference of 3.5 years. Do you think that would have an effect on my TDEE?

If I'm doing a starting strength routine, can I eat at a caloric deficit, whilst still hitting my protein goals and not hamper my strength gains? Or does starting strength greatly rely on eating at a caloric surplus? I just feel like I'm not where I wanna be, I used to have a killer jaw, but nowadays it's covered by a thin layer of fat. I'd love to shed that whilst also putting on muscle, but if it comes at the expense of fucking up my gains, I'd rather just keep on eating at a caloric surplus, chubby jaw or no.

I finally started a regular weight program. Weak and brand new, can only deadlift 115 and clean ~70 but I'll keep working. Also now I feel hungry all the time, what the fuck.

[QUOTE=loopoo;46955731]If I'm doing a starting strength routine, can I eat at a caloric deficit, whilst still hitting my protein goals and not hamper my strength gains? Or does starting strength greatly rely on eating at a caloric surplus? I just feel like I'm not where I wanna be, I used to have a killer jaw, but nowadays it's covered by a thin layer of fat. I'd love to shed that whilst also putting on muscle, but if it comes at the expense of fucking up my gains, I'd rather just keep on eating at a caloric surplus, chubby jaw or no.[/QUOTE] It is "possible" to gain muscle while losing fat, but to my understanding it isn't optimal. If I were you I would bulk until I was where I wanted to be size wise and then cut. It greatly depends on where you are currently though. It's a lot easier to gain muscle and lose fat if you are just small and a lot harder to do if you already have a considerable amount of muscle. To add to this I personally find it a lot harder workout while cutting I also tend to be in a worse mood, but that's just me.

[QUOTE=PaperBurrito;46955762]I finally started a regular weight program. Weak and brand new, can only deadlift 115 and clean ~70 but I'll keep working. Also now I feel hungry all the time, what the fuck.[/QUOTE] Are you eating enough? You really need to eat alot if you want to put on muscle, muscle weighs alot and it doesn't just come out of thin air. Like we're talking at least 5-6 times per day.

[QUOTE=PaperBurrito;46955762]I finally started a regular weight program. Weak and brand new, can only deadlift 115 and clean ~70 but I'll keep working. Also now I feel hungry all the time, what the fuck.[/QUOTE] You are hungry all of the time because you are burning more calories and your body wants you to start shoving loads of food into your mouth until you become an anabolic machine. Really though I wouldn't worry too much about the increased appetite and just listen to your body. If you are just starting working out especially your body needs the extra resources to deal with the increased stress that it isn't used too. For me when I first started working out my appetite went up a ton too especially the first month. but after I had gotten used to working out it subsided considerably. I have to force-feed myself if I want to put on weight now.

[QUOTE=PaperBurrito;46955762]I finally started a regular weight program. Weak and brand new, can only deadlift 115 and clean ~70 but I'll keep working. Also now I feel hungry all the time, what the fuck.[/QUOTE] Be proud of that. You're better than me, and I started weightlifting 2 weeks ago :) Can't squat / deadlift for shit. Can only rack pull and squat babby weights.

If you are just starting out lifting try to understand that everyone has to start somewhere. When I first started lifting at my high school I was almost the smallest kid in my H.S. I didn't get made fun of or anything besides the occasional joke, but it was nothing harmful. Trust me the hardest thing is getting over yourself and your own insecurities, it's not like other people in the gym actually care that you look small. I was pretty self-important and so I had trouble going to gym consistently because I thought other people were secretly making fun of me. Now that I'm older I realize how stupid it was to think like that. I think that a big reason why a lot of people stop going to the gym is because of this insecurity. If you can get over that and consistently go to the gym you won't regret it. I don't know anyone who has said "Wow just went to the gym consistently for a year I totally regret not spending that time elsewhere" In fact it's usually more along the lines of wow I wish I would have been more dedicated and spent more time on my diet etc. Just so you guys know when I was a freshman I couldn't even rep the bar on bench for 10. I was also ~99 lbs and not very good at any sport. Now I'm a senior and weighed myself at 195 last night and just found out I will have an opportunity to play college football. A lot can change in 4 years, it's the people who are consistent that end up seeing results in the long run, not the people that happen to start ahead of most people. Just a perspective of someone who has gone through being the smallest guy in the gym.

You're one humble dude, thank you for that ego boost.