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

Yeah back to push pull after experimenting with extreme volume training and full-body workouts. Which both sucked. I was doing cable flies but I gave up on those because they just feel useless. In place of those I did do incline dumbbell press last push day as I had enough time left. I might try using dumbbells for flat bench, I'm just worried that given they are dumbbells I would have to go to a lighter weight than barbell press for a while. But who knows, I've had progress with single dumbbell rows when my barbell rows slowed down. I also might try doing bench before overhead or at least alternating between those two for the first workout of the push day as I've plateaued at that too. I dunno if it helps but I sometimes do a steeply (like 80 degrees) inclined barbell press instead of standing overhead sometimes. I might check out my set structure as well, I start at the highest weight I can, go for as many as I can, and lower the weight while doing between 5 and 12 reps. Probably isn't enough strength work in there, like I probably should stick with 5 rep sets for the same weight at least on low volume days. [editline]28th June 2015[/editline] I'm thinking maybe alternating between a high volume and a high weight push day. Maybe one push day I go for high weight on flat dumbbell press (for sets of 5), then the other push day I go for high volume flat barbell press (for sets of 10). [editline]28th June 2015[/editline] When doing dumbbell bench is it better to have palms facing each other or facing towards my feet? I tend to do the former but I don't know if there's a significant difference.

Do you guys know of any cardio/mobility and strength mix workouts? Like stuff like MMA fighters do It seems kinda neat, getting tired of just running

[QUOTE=General;48071687]Do you guys know of any cardio/mobility and strength mix workouts? Like stuff like MMA fighters do It seems kinda neat, getting tired of just running[/QUOTE] Try swimming or surfing

[QUOTE=General;48071687]Do you guys know of any cardio/mobility and strength mix workouts? Like stuff like MMA fighters do It seems kinda neat, getting tired of just running[/QUOTE] Join a boxing gym and learn the art of beating shit with your hands! It's a very enjoyable way of relieving some stress in a fluid and intense workout and you get to know some really cool people as well. The fact that you run already is great for this as they go hand in hand. Also sparring is tons of fun, especially with friends lol

[QUOTE=NotMeh;48066193]I just squat deadlifts also hit hammies and glutes really hard, so there's that[/QUOTE] Hill sprints can make you feel it too. Find a slope near your local area and you're set. Who needs stairmasters or incline treadmills.

Fuck my life. Turns out my uni gym is closed for the summer, which means I won't have access to a gym for 4 weeks. What do you do in situations like these?

Textbook dead lifts

[QUOTE=_Axel;48078091]Fuck my life. Turns out my uni gym is closed for the summer, which means I won't have access to a gym for 4 weeks. What do you do in situations like these?[/QUOTE] There's probably people there still working out who have keys Ask around

[QUOTE=General;48078125]There's probably people there still working out who have keys Ask around[/QUOTE] Stumbled upon a couple of PTs who were clearing the events board by sheer luck. Turns out they're closing it for the summer because they've had issues several years ago. It'll only reopen by early September. Shit.

And this is why 24/7 non-uni/college gyms are always a good idea

[QUOTE=Antdawg;48078257]And this is why 24/7 non-uni/college gyms are always a good idea[/QUOTE] Yeah but I won't take a yearly subscription to a gym when I have access to the uni gym for free. Having a two-month subscription for the summer when I'm in Toulouse already cost me a lot, and given that I'm a student I don't have a lot of money to spare to begin with.

[QUOTE=_Axel;48078091]Fuck my life. Turns out my uni gym is closed for the summer, which means I won't have access to a gym for 4 weeks. What do you do in situations like these?[/QUOTE] WHO THE FUCK CLOSES A GYM DURING SUMMER? IT'S NEVER THE WRONG TIME TO LIFT SOME STEEL!

from my experience most gyms are empty as fuck in summer only the truly dedicated still lift

How much fucking food do you need to eat?! it's just 2600 kcal but damn! 2dl rice and 248g chicken for lunch (This usually feeds both me and the GF for one meal) and i have no breakfast tomorrow so i have to stuff my face with 400g protein bars (homemade) How do you guys manage stuff like 3600 kcal?

[QUOTE=NotMeh;48080541]from my experience most gyms are empty as fuck in summer only the truly dedicated still lift[/QUOTE] Eh I dunno, the one I go to in Toulouse has about 10-15 regular lifters during summer. I don't know how many there are the rest of the year though. [editline]29th June 2015[/editline] [QUOTE=Orki;48081922]How much fucking food do you need to eat?! it's just 2600 kcal but damn! 2dl rice and 248g chicken for lunch (This usually feeds both me and the GF for one meal) and i have no breakfast tomorrow so i have to stuff my face with 400g protein bars (homemade) How do you guys manage stuff like 3600 kcal?[/QUOTE] Have you been lifting for long? I've started working out about 6 weeks ago and I just started having more and more appetite as time went by. Though I was already a rather big eater to begin with.

I can take hunger no problem, go 8 hours straight without even noticing that I haven't had a bite I eat out of responsibility

[QUOTE=Orki;48081922]How much fucking food do you need to eat?! it's just 2600 kcal but damn! 2dl rice and 248g chicken for lunch (This usually feeds both me and the GF for one meal) and i have no breakfast tomorrow so i have to stuff my face with 400g protein bars (homemade) How do you guys manage stuff like 3600 kcal?[/QUOTE] you can manage on 2500 calories or 2000 minimum if you mostly lift and don't run often or cycle. It depends if you wanna gain weight or not also. Right now for example I've paused my bulking because of problems with sleep and eat like 1500-2000 calories but I sit mostly on my ass so weight is keeping itself still at that amount. Also your length matters if you wanna keep your visuals. If you train for strength then you should most likely eat a lot and those who focus on visuals and cutting less. It can get easier to adapt to eating more if you eat a little bit more and eat slower.

Tweaked my fucking neck/shoulder once again! It was only a month ago I had the same issue, and this time it's right around the same area. Feels almost identical really. This time around I was snatching...next thing I know, as soon as the weight was overhead, my neck had a shooting pain. I think I jerked my head back really aggressively for some dumb reason. It was so unlike me. I almost think it's more of a shoulder injury, I guess the scapula to be specific. When I tried to do some lacrosse ball rolling (and foam rolling) it felt a tiny amount better once I really pin pointed the scapula. I probably will need a visit to the chiropractor to sort it all out, but at least I kind of know the drill by now. Really sucks that it came out of nowhere....be nice if I could wake up tomorrow cured, but that's a pretty slim chance most likely.

[QUOTE=kimr120;48082459]you can manage on 2500 calories or 2000 minimum if you mostly lift and don't run often or cycle. It depends if you wanna gain weight or not also. Right now for example I've paused my bulking because of problems with sleep and eat like 1500-2000 calories but I sit mostly on my ass so weight is keeping itself still at that amount. Also your length matters if you wanna keep your visuals. If you train for strength then you should most likely eat a lot and those who focus on visuals and cutting less. It can get easier to adapt to eating more if you eat a little bit more and eat slower.[/QUOTE] Well i run every other day, i can't really guage how much extra kcal i need, do i just do Maintenance + kcal burned = what i should eat? [editline]30th June 2015[/editline] [QUOTE=NotMeh;48082056]I can take hunger no problem, go 8 hours straight without even noticing that I haven't had a bite I eat out of responsibility[/QUOTE] Im exactly the same, i can eat a meal per day and not notice a problem / care because i can just "turn off" the hunger (To a degree ofc) I Think i need to eat more unhealthy Foods because rice and oven chicken will never work :P

[QUOTE=Orki;48081922]How much fucking food do you need to eat?! it's just 2600 kcal but damn! 2dl rice and 248g chicken for lunch (This usually feeds both me and the GF for one meal) and i have no breakfast tomorrow so i have to stuff my face with 400g protein bars (homemade) How do you guys manage stuff like 3600 kcal?[/QUOTE] Few questions 1. How big are those bars 2. How the hell do you get 400g of protein in one 3. By bars do you mean the equivalent to a solid gold bar in both size and weight 4. how THE FUCK do you get 400g of protein in a single bar For assloads of calories I aim for 2L of milk a day, along with 8 scoops of mass gainer, some grilled cheese, solid peanutbutter with bread in there somewhere, whole pots of pasta, gluttonous amounts of steak and chicken. Just lots of whole foods. Oatmeal and potatoes are god.

[QUOTE=Valon Kyre;48085230]Few questions 1. How big are those bars 2. How the hell do you get 400g of protein in one 3. By bars do you mean the equivalent to a solid gold bar in both size and weight 4. how THE FUCK do you get 400g of protein in a single bar For assloads of calories I aim for 2L of milk a day, along with 8 scoops of mass gainer, some grilled cheese, solid peanutbutter with bread in there somewhere, whole pots of pasta, gluttonous amounts of steak and chicken. Just lots of whole foods. Oatmeal and potatoes are god.[/QUOTE] Haha you misunderstand, the bars are a total weight of 400g (As i make them myself they are about 100g each) so i need to eat 4, they contain about 400kcal 22g fat, 22g carbs, 22g protein (there about) Im probably going to try and eat oatmeal with milk each morning to help.

I think he meant 400g of protein bars, not 400g of protein in a single bar Eating big is definitely my biggest struggle as well, I thought I was bulking pretty decently until I added up my cals/macros for a the day (before I started tracking) and I had only had 1800 cals. Tons of mysteries solved Fats are very calorie dense, so if I need to up my cals for the day Ill usually get some of those if I've already hit my protein needs. Nuts, PB and oils assist me greatly.

[QUOTE=blerb;48085256]I think he meant 400g of protein bars, not 400g of protein in a single bar Eating big is definitely my biggest struggle as well, I thought I was bulking pretty decently until I added up my cals/macros for a the day (before I started tracking) and I had only had 1800 cals. Tons of mysteries solved Fats are very calorie dense, so if I need to up my cals for the day Ill usually get some of those if I've already hit my protein needs. Nuts, PB and oils assist me greatly.[/QUOTE] Problem is that you still need a lot of protein (I need 170g per day) so i can't just load up on fat. Seriously i need to Deep fry potatoes and drink protein powder with it! edit: Swedes here you have livsmedelsverkets database for food [url]http://www7.slv.se/SokNaringsinnehall[/url] (You can download an export bottom left of the page) Also available in English

If you are having trouble reaching your calorie goal Just eat nuts and oatmeal for that last stretch

I pretty much gave up on reaching that goal. Last few times I ended up losing most of the calories I ingested. [editline]grng[/editline] protein shakes taste more horrible on the way out than in

I'm having some serious trouble getting to 2500 calories a day Like, are there any websites where I can plan out meals or something?

Just tried eating my 2dl rice and 240g chicken... couldn't fucking manage, i guess it's a problem when you are used to eating less. Oatmeal i guess would help, protein shake just to help protein intake for breakfast Try something carb Heavy like potatoes and meatballs with gravy and add a ton of olive oil it it(for fat) Dinner is Always hard for me, i guess more oatmeal and a shake maybe. People who are very used to this give us your ways of managing!

who uses decilitres [editline]30th June 2015[/editline] who uses deci-anything

[QUOTE=lexus04;48085715]who uses decilitres [editline]30th June 2015[/editline] who uses deci-anything[/QUOTE] Ehh in cooking we use almost exclusivly dl and "matsked" 15ml or liter here in Sweden i guess you want me to say 200ml?

Why even bother measure anything if you're trying to gain weight? Just portion it out throughout the day, eating is not difficult. Whenever I make meals I just eat till I'm good and it works great. 5-6 times a day