Weight-Lifting Thread (General Fitness Thread)

[ATLDirtyBirds]

What are the thoughts on diet soda. ATL or ROb?


I echo what Rob said. If it fits and doesn't arise to major issues in blood tests (which it won't if your within the limits), enjoy.


I can eat bacon and it be good for me?!


The leanest I ever got was when I was a keto diet (tons of bacon). I did lose some muscle though.

[ATLDirtyBirds]

So this morning I finished up the heaviest week of lifting in my life. I suspect it's going to be very hard to eat below maintenance today, and tomorrow I'll probably cheat a bit with some liquor during Final Four.


But next week is a deload so I can go a lot harder calorie cutting wise starting Sunday (my one off day a week). Followed by that is 3 weeks of 531 lifting, deload, and then I start my bulk. Finished up my creatine today, so I won't be using that for the next 5 weeks. Weighed in at 200.2 Wednesday (down from 200.9 the week before). I've decided that by May 8th (start of bulk) I want to get down to 197. I want to keep as much muscle/strength as possible though. Therefore I'll be eating about 10-12% below maintenance on lifting days, and about 20% below with under 50 g carbs (preferably no more than 20 g) on cardio/off days. Making sure too hit .45 g/lb of fat and 1 g/lb of protein. Then, I have 3 months of bulking in which I plan to get to 203-205 (as little fat as possible).

Sometime in the next month I'm trying to set up something where I can find out my body fat. About 1.5 months ago, the skin fold test had me at 10% (judging by pictures though, I'm probably more around 11-12%), and my ultimate goal is to be 205 at 8%.

[Nalej]

So I've intergrated Yoga into my weekly routine now. My back issues haven't gone away and I'm unflexible as ****.
Pulled my hamstring almost 8 weeks ago and I've been able to run again for less than 3 now.
Hoping all the stretching and posing will help with all those issues plus aid in getting my six pack back that I've been missing for 4 years now!

Damn kids.

[Rob S]

Yoga should help. Being flexible is awesome.

In other news, I'll try and post my diet today.

Breakfast: 4 Eggs with handful of cheese, 4 strips bacon, 1 tbsp butter, heavy cream w/ coffee, 1 L water

Snack: Four more eggs w/ handful of cheese, 1 tbsp butter, more coffe w/ heavy cream. (can you tell i'm poor?)

Late afternoon meal: Parents have steak! Idk exactly how much I ate, at least a pound of london broil, rare, topped with some butter.

Dinner: About 8 wings in hot sauce/butter combo, about 1/4 lb of Jarlsberg, some salami.

[Caddy]

So I've intergrated Yoga into my weekly routine now. My back issues haven't gone away and I'm unflexible as ****.
Pulled my hamstring almost 8 weeks ago and I've been able to run again for less than 3 now.
Hoping all the stretching and posing will help with all those issues plus aid in getting my six pack back that I've been missing for 4 years now!

Damn kids.

Took me about 3 months of ab work and cardio, but it is definitely worth it!

Yoga should help. Being flexible is awesome.

In other news, I'll try and post my diet today.

Breakfast: 4 Eggs with handful of cheese, 4 strips bacon, 1 tbsp butter

I'd be interested to see it.

[Rob S]

Took me about 3 months of ab work and cardio, but it is definitely worth it!



I'd be interested to see it.


I'll keep the above post updated as I eat. It's an odd day to start because I'm going to be moving around a lot (home, parent's house, wrestlemania at another person's house), but I just felt like doing it.

[ATLDirtyBirds]

I'll post what I eat on the bulk, because that's way more fun! **** you no carb cutting. I might post just to compare with Rob though.

[ATLDirtyBirds]

Here's mine:

ON Whey
2 Eggs
1/2 cup Egg White
1 oz ham
2 sausage links
8 strips of bacon
2 burger patties
13 oz chicken
2 oz beef steak
2 scoops of Trutein (for sludge)

~20 g carbs

[b316]

i've been trying to find a place that test body fat, and not that stupid scale crap. Let me know if u find somethign.

[ATLDirtyBirds]

i've been trying to find a place that test body fat, and not that stupid scale crap. Let me know if u find somethign.


My gym does a fitness test that includes a skin fold test. I want to do some under water **** though.

[Bulldogs]

My team had a competition on Friday. Goal was to do 100 reps of 135 in the least amount of time as possible. My 15 minutes ran out and I only hit 74. Got some work to do.

[scottyboy]

ok guys, I need some motivational tips to get my lazy ass to the gym. I'm not trying to be a super freak, but I'd like to lose my gut and get some kind of nice stomach and work on my arms, so tips on those would be greatly appreciated

[Verloren]

cardio cardio cardio. then some ab work. then more cardio.

[SuperPacker]

My team had a competition on Friday. Goal was to do 100 reps of 135 in the least amount of time as possible. My 15 minutes ran out and I only hit 74. Got some work to do.

Lol i think i'd struggle too. Not sure what i was lifting, about 200 and i did some reps, my arms gave way and i was stuck with the bar on me unable to move. I had wait 5 minutes before someone came and lifted it off me.

[b316]

cardio cardio cardio. then some ab work. then more cardio.

to get rid of gut, I would say number 1 would be kitchen, kitchen, kitchen. Most of the time from other lifts your abs are worked out, and it just pushes the fat more, also I've read your abs are your weakest and smallest muscle. Your 1 forearm muscle is bigger, yours abs are just to stabilize your spine.

You can't burn fat from a certain spot by targeting it. The best way to lose fat from everywhere is HIIT(high intensity interval training, i.e. complexes, and wind sprints).

[draftguru151]

Yea eat better. And run a lot. But mostly eat better.

[Rob S]

Everyone always asks the same damn thing. We give the same answers every time. If you read over the thread you will get the answer to your question.

In other news, food log.....today is going to suck, work will be insane and I will not eat nearly enough. Hence the massive breakfast....

B-FAST: 6 eggs, 1.5 tbsp butter, handful of shredded cheese in eggs, 4 strips bacon, coffee w/ heavy cream

10AM: More coffee w/ heavy cream.....heavy cream (w/coffee) will almost certainly represent the majority of my calories moving forward today.

[scottyboy]

Everyone always asks the same damn thing. We give the same answers every time. If you read over the thread you will get the answer to your question.

In other news, food log.....today is going to suck, work will be insane and I will not eat nearly enough. Hence the massive breakfast....

B-FAST: 6 eggs, 1.5 tbsp butter, handful of shredded cheese in eggs, 4 strips bacon, coffee w/ heavy cream

10AM: More coffee w/ heavy cream.....heavy cream (w/coffee) will almost certainly represent the majority of my calories moving forward today.

well you didn't need to go out and hurt my feelings now, did you rob?

[tjsunstein]

In all fairness the thread is long and people want personalized answers. Id say keep benching, squatting, and doing deads. Excess amounts of cardio wont make a person with little muscle mass look any better.

[SuperPacker]

My personal motto:

"Eat less, run more."

[Bulldogs]

Don't be a curlbro.

[SuperPacker]

Don't be a curlbro.

Whats a curlbro?

[Matthew Jones]

Only things to keep in mind re. diet:

- Get lots of protein

- No carbs after 3:00

- Never mix fit and carbs together

- Keep the sugar low

[b316]

Whats a curlbro?

culrs all day long, and then dip out. or arms only.

[tjsunstein]

Whats a curlbro?

Someone who neglects most important lifts to work on one specific area. In this case, arms.

[Bulldogs]

I pulled 300 today on the deadlift. Glad to join the club.

[b316]

Only things to keep in mind re. diet:

- Get lots of protein

- No carbs after 3:00

- Never mix fit and carbs together

- Keep the sugar low

ehhh, depends when you are active, if your workouts are at like 8, 9, 10. then its fine to have it later, even up till 8.

General rule for most people is 5, since that's when they stop being active and sit around.

Carbohydrates help give energy to your body, u need them just not an abundant amount, and bad carbs.

[SuperPacker]

Someone who neglects most important lifts to work on one specific area. In this case, arms.

Oh i thought he was talking to me. Although atm im just focusing on the arms. I dont care too much about legs and will start on the abs when i can be bothered. Im too lazy to do both at the same time.

[Bulldogs]

Oh i thought he was talking to me. Although atm im just focusing on the arms. I dont care too much about legs and will start on the abs when i can be bothered. Im too lazy to do both at the same time.

You better be doing squats.

[killxswitch]

I pulled 300 today on the deadlift. Glad to join the club.

Was it 315 or a flat 300 lbs? Deadlift was the first lift I ever got 3 plates on, it is a good feeling.

[b316]

Legs are more important, when during the day are you going to be doing that curling function? Your legs support your weight all day, err day.

No chest or shoulders or back?

[Bulldogs]

Was it 315 or a flat 300 lbs? Deadlift was the first lift I ever got 3 plates on, it is a good feeling.

305 to be exact but damn it 300 sounded cooler. I'll go 315 next time.

[Rob S]

I pulled 300 today on the deadlift. Glad to join the club.

Congrats, man. How was the form?

Scotty, sorry i was being dickish.....it's just one of those days.

[tjsunstein]

Obviously most of you should check out bodybuilding.com, theres days worth of information on there. My next 24 weeks at the gym and in the kitchen are set up for me thanks to it.

Doing Kris Gethins video guide and then Jim Stoppanis 12 week program that hes set to put online today.

[SuperPacker]

Legs are more important, when during the day are you going to be doing that curling function? Your legs support your weight all day, err day.

No chest or shoulders or back?

Oh yeah, i meant the whole arm area sort of thing.

My legs are alright because i play soccer so they are quite strong. Im a naturally broad person as well.

[Bulldogs]

Congrats, man. How was the form?

Scotty, sorry i was being dickish.....it's just one of those days.

Probably a little sloppy. Something I have to work on at higher weights.

[tjsunstein]

Legs are more important, when during the day are you going to be doing that curling function? Your legs support your weight all day, err day.

No chest or shoulders or back?

I have zero calves but I can put my butt to the ground with 225 squatting. I guess calves werent meant to be. I also get the rep that I dont work legs because of it. Makes me sad panda.

[Rob S]

Probably a little sloppy. Something I have to work on at higher weights.

Yup...it's tough to keep the form on a ME lift. It's real important though, especially squats and deads.

[b316]

I have zero calves but I can put my butt to the ground with 225 squatting. I guess calves werent meant to be. I also get the rep that I dont work legs because of it. Makes me sad panda.

dude same here, I have small caves. But my thighs and ass are huge compared to them, i have trouble with pants, and the tend to fade and ripe quicker in certain areas, like front top and ass pockets corners.

I A2G squat as well.

[ATLDirtyBirds]

Only things to keep in mind re. diet:

- Get lots of protein

- No carbs after 3:00

- Never mix fit and carbs together

- Keep the sugar low

Yes.

Nutrient timing is unimportant (except for protein source post)

If it fits you can do it.

Unimportant. Calories are what you need to keep an eye on.

[killxswitch]

Obviously most of you should check out bodybuilding.com, theres days worth of information on there. My next 24 weeks at the gym and in the kitchen are set up for me thanks to it.

Doing Kris Gethins video guide and then Jim Stoppanis 12 week program that hes set to put online today.

Meh. For every informative post there are 1000 dumbass posts to wade through. I'd go to WBB or Strength Villian instead. Though it depends on goals I suppose. I'm never going to be a body builder.

305 to be exact but damn it 300 sounded cooler. I'll go 315 next time.

Nice job. You'll get 315 for sure.

[tjsunstein]

Meh. For every informative post there are 1000 dumbass posts to wade through. I'd go to WBB or Strength Villian instead. Though it depends on goals I suppose. I'm never going to be a body builder.



Nice job. You'll get 315 for sure.

I was talking more of the actual SuperSite rather than the forums.

[Rob S]

The Sherdog Strength and Power forum is quite good.

[Nalej]

I was talking more of the actual SuperSite rather than the forums.

Agreed. I'm on BBcom all the time. I shop and read on there.
I'm never in the forums though... strictly read the trainer aids.

[CDCB14]

Hey guys, i'm here to ask if any of you guys have every experienced doing all the right things and not getting results? I have been lifting right (squats, deadlifts, bench, dips, pull ups, military press) for a while now and don't seem to be getting an bigger or stronger. I am switching it up a decent amount so I don't think it is a plateau. I am eating about as well as a college kid can and I try to get at least 8 hours of sleep every night. I'm 6'0'' and 180 pounds so I don't think my frame is maxed out yet. I came to school at 170 in september and put on 10 pounds because I started to focus more on squats and dead lifts and built mass that way, but every since thanksgiving-ish i've been at 180 and haven't gained or dropped a pound give or take on the average day, and my strength and appearance hasn't changed on bit. This is the first time in about 10 years that I haven't been playing sports though so I wonder if it has to do with intense cardio, but that doesn't make sense for muscle growth/strength. I don't know if it is my rep range (usually 6-8) or something else. It's really starting to bother me because it's just like i'm wasting an hour in the gym and getting no results anymore.

So if anyone has any advice and/or has gone through the same thing and knows what I need to do it is much appreciated.

[killxswitch]

Hey guys, i'm here to ask if any of you guys have every experienced doing all the right things and not getting results? I have been lifting right (squats, deadlifts, bench, dips, pull ups, military press) for a while now and don't seem to be getting an bigger or stronger. I am switching it up a decent amount so I don't think it is a plateau. I am eating about as well as a college kid can and I try to get at least 8 hours of sleep every night. I'm 6'0'' and 180 pounds so I don't think my frame is maxed out yet. I came to school at 170 in september and put on 10 pounds because I started to focus more on squats and dead lifts and built mass that way, but every since thanksgiving-ish i've been at 180 and haven't gained or dropped a point give a take on the average day, and my strength and appearance hasn't changed on bit. This is the first time in about 10 years that I haven't been playing sports though so I wonder if it has to do with intense cardio, but that doesn't make sense for muscle growth/strength.

So if anyone has any advice and/or has gone through the same thing and knows what I need to do it is much appreciated.

What does your lifting plan look like every week?

[CDCB14]

What does your lifting plan look like every week?

monday- chest: barbell bench, incline dumbbell bench, flat bench dumbbell flies, dips, and cables if I feel like it, couple sets of skull crushers for triceps

tuesday- legs: barbell squats, romanian deadlifts, jump squats/bulgarian squats depending on which one I feel like doing, leg press, and sometimes leg extensions and curls if I want a burn

wednesday- cardio and abs

thursday- shoulders: military press, upright rows, reverse bent over flies, front and lat raises, cables if I feel the need for another exercise

friday- back: deadlifts, pull ups, barbell rows, cable pulls, couple sets barbell curls for biceps

I was doing mostly 6-8 reps for a while but I switched to 10-12 with a little lighter weight just to change it up, haven't seen a change yet but it's only been two weeks. Thanks for the reply.

[ATLDirtyBirds]

What does your lifting plan look like every week?

Also, how long have you been lifting for?


BTW, your most likely issue is the diet.

[CDCB14]

Also, how long have you been lifting for?


BTW, your most likely issue is the diet.

That's the thing, I eat pretty damn well. I eat plenty of lean meats, complex carbs, and tons of fruits and vegetables, and I don't drink or eat sweats very much at all either. It really makes no sense to me why i'm not getting results and that is why i'm curious. Does only doing 6-8 reps matter? It didn't matter before when I was getting results which makes no sense.

[ATLDirtyBirds]

That's the thing, I eat pretty damn well. I eat plenty of lean meats, complex carbs, and tons of fruits and vegetables, and I don't drink or eat sweats very much at all either. It really makes no sense to me why i'm not getting results and that is why i'm curious. Does only doing 6-8 reps matter? It didn't matter before when I was getting results which makes no sense.


Are you progressing on your lifts or just having a weight you're comfortable with and doing it week in and week out?

[CDCB14]

Are you progressing on your lifts or just having a weight you're comfortable with and doing it week in and week out?

The thing is i'm not really getting stronger so I can't really do more weight.

[hobbes2053]

That's the thing, I eat pretty damn well. I eat plenty of lean meats, complex carbs, and tons of fruits and vegetables, and I don't drink or eat sweats very much at all either. It really makes no sense to me why i'm not getting results and that is why i'm curious. Does only doing 6-8 reps matter? It didn't matter before when I was getting results which makes no sense.

If your diet is as good as you say and you're getting an adequate amount of sleep, your body may have simply acclimated to your regimen. Try some different exercises, orders in which they are performed, recovery periods, etc. and continue to mix up your workouts. It is straight foolish to do the same thing over and over again and to continually expect results.

The best thing to do, if you are serious about lifting and putting on bulk, would be to find you 1RM for as many exercises as you can and simply tailor your lifts around those calculated 1RMs (eg, 3-5 sets of 8-12 reps at 70% of your 1RM). This will enable you to really dial in on and get the most out of your lifts.

[Vox Populi]

Eat more.

Beyond that, I'll just toss out some generally obvious advice because I don't really know that much about you based on anything you've said. Your routine doesn't give you much time for recovery, which might affect your ability to increase your lifts. If you've been doing that every week for months now without a break, taking a week off would help, a lot of the time you'll come back and be able to put up more weight (like 5-10lbs) right away.

You could be doing too much at the gym (which goes into the rest issue). Assuming you aren't really really new to lifting, unless you're spending 2+ hours at the gym you probably aren't helping yourself that much after your first few sets of lifts. If you're only there for like 45-60 minutes your later exercises are probably not going to be that great, and if they aren't you either have incredible recovery, or you're probably not doing enough on your early lifts because you're thinking "I don't want to be burnt out for when I do those cable flies or leg presses in 20 minutes." Basically, just spend more time at the gym and take more rest between sets, 5 minutes between sets of squats or deadlifts really isn't a problem.

Other than that, my only other bits of advice would be to always have a spotter to help you put up that last rep that you otherwise wouldn't have done. Add those tiny ass 2.5 pound plates to your lifts; don't think that you need to throw on a 10 or a 25 pound plate on for a lift to truly be increased. For machines, just toss a small dumbbell ontop of the stack since most increase the weight by increments of 10-15 pounds.

Pretty general and obvious advice, but it might help.

[CDCB14]

Thanks, I will try all of those things. Appreciate it.

[Rob S]

CDCB, eat more for sure. That is likely the cause of a stall. If that doesn't work, try a deload week while still keeping the calories up. If that doesn't work, change the routine.....instead of doing more reps, I recommend less (3-5). If that doesnt work, do GOMAD. If that doesn't work, you are likely incredibly experienced and need to identify weak point in your main lifts and fine tune your assistance. If that doesnt work, you have reached your genetic potential, so take roids.

[CDCB14]

CDCB, eat more for sure. That is likely the cause of a stall. If that doesn't work, try a deload week while still keeping the calories up. If that doesn't work, change the routine.....instead of doing more reps, I recommend less (3-5). If that doesnt work, do GOMAD. If that doesn't work, you are likely incredibly experienced and need to identify weak point in your main lifts and fine tune your assistance. If that doesnt work, you have reached your genetic potential, so take roids.

Thanks. Just did some research on GOMAD... is it really that effective? I might have to try that lol.

[OSUGiants17]

Need high protein meals that I can eat when I get home from lifting. I don't do protein shakes. I usually have 3 fried eggs, bacon, whole wheat toast with cream cheese and my vitamins. I'm getting sick of the same thing.

[ATLDirtyBirds]

Here's what I had today:

Pre Workout: Pure Protein Bar
Post: Overnight Oats (1 package Quaker Weight Control Oatmeal, 4 oz skim milk, ~4 oz Chobani Non Fat Yogurt, 2 scoops Trutein)

Lunch: Large Wendy's Chili

Dinner: ~9 oz Roasted Chicken, ~9 oz Fried Pork

Tonight: 130 Calorie Snack Pack, Protein Shake


Should have me at right around 2,600, a 20% deficit from my maintenance of about 3,250. It was glorious to have carbs back (lifted). It sucked not eating mid day, but the 1200 calorie dinner was worth the wait.

[ATLDirtyBirds]

Need high protein meals that I can eat when I get home from lifting. I don't do protein shakes. I usually have 3 fried eggs, bacon, whole wheat toast with cream cheese and my vitamins. I'm getting sick of the same thing.


You don't "do" protein shakes? The **** is that?

[Vox Populi]

I hate GOMAD by the way. Its just a really really easy way of balancing your macro nutrients.

[Rob S]

I hate GOMAD by the way. Its just a really really easy way of balancing your macro nutrients.

It's just easy and a cheap, good short term way to bulk. It's quick and dirty, but tremendously effective. What's not to like?

[MetSox17]

What kind of supplements would you all recommend for high cardio stuff? I need to shed some pounds, but cardio has always been my achille's heel. Something that will help with the workout and also aid in not totally feeling like ass the next day.

[Rob S]

What kind of supplements would you all recommend for high cardio stuff? I need to shed some pounds, but cardio has always been my achille's heel. Something that will help with the workout and also aid in not totally feeling like ass the next day.

Eh....some kind of caffeine mixture could help the workout slightly. Protein/BCAAs will help with muscle recovery. That said though, nothing can replace a good nights sleep in terms of performing well/recovering. Also, you are probably eating a deficit, so your muscles are going to have a tough time recovering in general. Just gut it out and it will get better as your cardio gets better.

Also, cut back drinking.....THAT is probably your true achilles heel. Nobody wants to do cardio whilst hungover.

[MetSox17]

Thanks buddy. I wasn't that far off in what i figured myself, but yeah, the drinking will prove most difficult.

With that said, how do you all feel about fat burners, or "stacks" or whatever the hell they're called. I know a lot of fitness geeks and a lot of them use that for their cardio. I know you all are way more knowledgeable in this than i am, so i'd appreciate the input.

Rob, i'll rep you again once i can.

[Rob S]

Thanks buddy. I wasn't that far off in what i figured myself, but yeah, the drinking will prove most difficult.

With that said, how do you all feel about fat burners, or "stacks" or whatever the hell they're called. I know a lot of fitness geeks and a lot of them use that for their cardio. I know you all are way more knowledgeable in this than i am, so i'd appreciate the input.

Rob, i'll rep you again once i can.

I'll be waiting for that rep lol.

Seriously though, fat burners are alright I guess. The caffeine is usually the best ingredient in them though and caffeine pills are damn cheap. They really aren't worth the money imo.

You can easily and cheaply make your own, try something like 200 mg caffeine with 300 mg EGCG. Go up or down depending on your caffeine tolerance.

[ATLDirtyBirds]

What kind of supplements would you all recommend for high cardio stuff? I need to shed some pounds, but cardio has always been my achille's heel. Something that will help with the workout and also aid in not totally feeling like ass the next day.


Like a pre workout energy supplement?

Thanks buddy. I wasn't that far off in what i figured myself, but yeah, the drinking will prove most difficult.

With that said, how do you all feel about fat burners, or "stacks" or whatever the hell they're called. I know a lot of fitness geeks and a lot of them use that for their cardio. I know you all are way more knowledgeable in this than i am, so i'd appreciate the input.

Rob, i'll rep you again once i can.


Stacks are all good bro. If I had the cash to spare, (and I was dedicated to my diet, no cheating you ****), I'd stack Lean Xtreme and Cellucor Super HD.

[Rob S]

I've never been impressed with stacks.

My diet for today:

8 Eggs
2 tbsp butter
1 lb 75/25 ground beef
4 strips bacon
50 g protein shake (0 carb)
1 oz almonds
A ******** of coffee w/ heavy cream

[MetSox17]

Like a pre workout energy supplement?




Stacks are all good bro. If I had the cash to spare, (and I was dedicated to my diet, no cheating you ****), I'd stack Lean Xtreme and Cellucor Super HD.


Yes.

Are they normally pricey?

[Rob S]

Don't buy a stack. Do this: http://www.sherdog.net/forums/f15/revised-my-custom-neurotransmitter-nootropic-pre-workout-formula-382882/

[Vox Populi]

I also hate everyone in the world who isn't allergic to tree nuts. I developed an allergy to them in my ******* 20s after eating the **** out of cashews and almonds all my life and now I can't eat any nuts. Thank **** that peanuts are legumes.

[Rob S]

I also hate everyone in the world who isn't allergic to tree nuts. I developed an allergy to them in my ******* 20s after eating the **** out of cashews and almonds all my life and now I can't eat any nuts. Thank **** that peanuts are legumes.

Wow. That really sucks. I feel for you.

[MetSox17]

You can eat deez nuts.










I'm sorry, the 12 year old in me could NOT let that go.

[Vox Populi]

You can eat deez nuts.










I'm sorry, the 12 year old in me could NOT let that go.

You're too small to be mistaken for a tree so they would not kill me :smug:

[Verloren]

Are they normally pricey?

Depends on how much you complex you want it to be.

I've seen people use something as simple as ECA, one of those ready made ones, or hormonal modulators to a fat burner+cortisol modulator+anti-aromatase+antioxidant.

@Bharaat
I tend to prefer cardio over kitchen work because it's really hard for me to get 4-5 solid meals a day.

[mqtirishfan]

I've had really good experiences with OxyElite Pro. Gives you the boost of energy, and really seems to help with shedding weight/slimming down.

[ATLDirtyBirds]

I've had really good experiences with OxyElite Pro. Gives you the boost of energy, and really seems to help with shedding weight/slimming down.


Yeah, that or Super HD (new product) stacked with Lean Extreme, should be awesome.

[Rob S]

Stacks just annoy me because you can build them yourself for way cheaper. I guess you pay for convenience though. I also broke as ****, so once I start working my real job I will be able to afford such luxuries. Then again, I wont have time to work out...

[ATLDirtyBirds]

Stacks just annoy me because you can build them yourself for way cheaper. I guess you pay for convenience though. I also broke as ****, so once I start working my real job I will be able to afford such luxuries. Then again, I wont have time to work out...


This is why I'm taking this summer to bulk up. I figure it will be just maintenance after this, being some guy hoping to get to the gym 3x a week. :(

[mqtirishfan]

Yeah, that or Super HD (new product) stacked with Lean Extreme, should be awesome.

Is Super HD any better than the D4 Thermal Shock? I really wasn't impressed with the latter.

[Rob S]

This is why I'm taking this summer to bulk up. I figure it will be just maintenance after this, being some guy hoping to get to the gym 3x a week. :(

No way I'm getting close to 3 days lifting. Maybe a nighttime run. I just wont be able to lift at all. No way.

[ATLDirtyBirds]

Is Super HD any better than the D4 Thermal Shock? I really wasn't impressed with the latter.


I got some free samples of Cellucor HD in my last BB.com order. I like it (I use it sparingly on cardio days), but people who are using it consistently apparently really like it.

No way I'm getting close to 3 days lifting. Maybe a nighttime run. I just wont be able to lift at all. No way.


That sucks man. Early morning lift (like as soon as the gym opens early)? That's how I roll right now.

[Rob S]

I got some free samples of Cellucor HD in my last BB.com order. I like it (I use it sparingly on cardio days), but people who are using it consistently apparently really like it.




That sucks man. Early morning lift (like as soon as the gym opens early)? That's how I roll right now.

Maybe. Idk though, my hours will be brutal. Don't know how brutal yet, but probably 8 - 7 at the very least. Corporate would just grinds you into the ground for the first 5 years or so.

[Vox Populi]

That sucks man. Early morning lift (like as soon as the gym opens early)? That's how I roll right now.

I started doing it this way when I was in University. The gym at school was packed from 10am-10pm and busy from 730-10am. I just got fed up with it so after the end of my 1st semester I said **** it and started getting up at 4:30am on weekdays and hitting the gym every weekday at 6am even if I just went and rowed or biked for an hour because I was too sore to lift. It was so awesome being in (at the time, maybe still I have no idea) best University workout facility in the country (Canada) with only 2-10 other people there.

This kind of solution usually only works for people who have insanely flexible schedules like most non-working University students.

[Rob S]

Yeah, being in college was awesome. I was allowed to work out and chalk up in the "trainers area" where nobody else was. It was glorious.

[ATLDirtyBirds]

I started doing it this way when I was in University. The gym at school was packed from 10am-10pm and busy from 730-10am. I just got fed up with it so after the end of my 1st semester I said **** it and started getting up at 4:30am on weekdays and hitting the gym every weekday at 6am even if I just went and rowed or biked for an hour because I was too sore to lift. It was so awesome being in (at the time, maybe still I have no idea) best University workout facility in the country (Canada) with only 2-10 other people there.

This kind of solution usually only works for people who have insanely flexible schedules like most non-working University students.



The 6-7:45 time frame is really all I have. It sucks waking up, but at least I avoid most of the gym tool bags.

[Vox Populi]

Yeah, being in college was awesome. I was allowed to work out and chalk up in the "trainers area" where nobody else was. It was glorious.

The best part for me was the fact that it was always empty at 6am, but every year I was there (still am), it got busier and busier at all of the other hours because they increased enrolment by thousands every year and most of them lived on campus in their first year. Campus security (or someone like that from what one of the trainers told me) have threatened to close the gym for a few hours a few times this year because its been so packed that they were breaking fire safety regulations.


The 6-7:45 time frame is really all I have. It sucks waking up, but at least I avoid most of the gym tool bags.

I also enjoy this. Like someone doing curls at the squat rack, sometimes without any weight on the bar.

[Rob S]

The best part for me was the fact that it was always empty at 6am, but every year I was there (still am), it got busier and busier at all of the other hours because they increased enrolment by thousands every year and most of them lived on campus in their first year. Campus security (or someone like that from what one of the trainers told me) have threatened to close the gym for a few hours a few times this year because its been so packed that they were breaking fire safety regulations.




I also enjoy this. Like someone doing curls at the squat rack if they're curling, sometimes without any weight on the bar.

If I am in a rush, I ask people to remove themselves from the squat rack and if they dont do it an employee does so for me.

[CDCB14]

Rob S, could you break down what a quality deload week would be? I have been looking online but a lot of them are different and confusing and you seem to know what you're talking about so I'd rather just listen to you lol. Thanks.

[Rob S]

Rob S, could you break down what a quality deload week would be? I have been looking online but a lot of them are different and confusing and you seem to know what you're talking about so I'd rather just listen to you lol. Thanks.

Do your normal main lifts (Big 4) at about 50% of your usual weight, same reps. You can do the assistance you normally do if you want, but it isn't necessary. If you do choose to do assistance, lower the sets and weight.

[ATLDirtyBirds]

Protein Bar
Protein Shake w/ 4 oz skim milk
~8 oz roasted chicken
Baked Potato
Waffle w/Butter+ SF Syrup (Approx 500 cal)
Fried Chicken (Approx 850 cal)

with 2 scoops of protein for sludge as my dessert later.


Will be around 2,700 cals. I made it tough on myself, but the opportunity for fried chicken and waffles does not present itself very often.

[Bulldogs]

Protein Bar
Protein Shake w/ 4 oz skim milk
~8 oz roasted chicken
Baked Potato
Waffle w/Butter+ SF Syrup (Approx 500 cal)
Fried Chicken (Approx 850 cal)

with 2 scoops of protein for sludge as my dessert later.


Will be around 2,700 cals. I made it tough on myself, but the opportunity for fried chicken and waffles does not present itself very often.

I aspire to one day be like you ATL. Hit 185 on the bench today. Needed some assistance from the spotter but 5 reps.

[ATLDirtyBirds]

I aspire to one day be like you ATL. Hit 185 on the bench today. Needed some assistance from the spotter but 5 reps.


In due time, in due time sir. No lifting tomorrow so back to low carbs though. Bleh.

[Rob S]

I really wonder how far my lifts have fallen. Haven't lifted heavy in quite a while now.

[Nalej]

Haven't lifted in a month. Too much school work and did my military physical readiness test today.
Did well and ran 1.5 miles in 11:28 (min:sec) ... not fast but still one of my best times since I joined the military (been in almost 10 yrs now)

Can't lift this week due to midterms and lab reports needing my full attention but Friday... GAME OVER!
Need to see if I can still lift the 100lbs dumbbells on the flat bench.
If I'm feeling froggy, maybe try the 110's.

[draftguru151]

Dumbbell flat bench is the best upper body workout ever.

[Caddy]

Dumbbell flat bench is the best upper body workout ever.

DG the only things you lift are donuts, into your mouth.

[Bulldogs]

DG the only things you lift are donuts, into your mouth.

Seconded. (10)

[ATLDirtyBirds]

****, I forgot I weigh in tomorrow. That fried chicken and waffle meal better not have ****** me. I miss my food scale, I could have a much better idea of how many cals I'm taking in. 199 plz.

[Bulldogs]

****, I forgot I weigh in tomorrow. That fried chicken and waffle meal better not have ****** me. I miss my food scale, I could have a much better how many cals I'm taking in. 199 plz.

We both weigh 199.

http://media.tumblr.com/tumblr_m1j4qpQnIt1r5psdp.gif

[ATLDirtyBirds]

Are you also 6'2? (And I weighed in at 200.2 last week, but since this was a deload week and I've been quite strict on the calories, I hope to be at 199 tomorrow)

[Bulldogs]

Are you also 6'2? (And I weighed in at 200.2 last week, but since this was a deload week and I've been quite strict on the calories, I hope to be at 199 tomorrow)

6'1 1/2, round that ***** up.

[ATLDirtyBirds]

6'1 1/2, round that ***** up.


wut.


http://media.tumblr.com/tumblr_m1j4qpQnIt1r5psdp.gif

[Rob S]

I also weigh about 199.....strange. I'm 6'0 even though.

[Bulldogs]

wut.


http://media.tumblr.com/tumblr_m1j4qpQnIt1r5psdp.gif

I've met my soulmate.

[draftguru151]

DG the only things you lift are donuts, into your mouth.

I haven't had a donut in like, a month.

[Nalej]

I haven't had a donut in like, a month.

You poor bastard! I haven't had one in two weeks!
I weigh in at a sexy 180 at a perfect 69 inches tall (much cooler to say it this way than 5'9) :)

[b316]

You poor bastard! I haven't had one in two weeks!
I weigh in at a sexy 180 at a perfect 69 inches tall (much cooler to say it this way than 5'9) :)

you live near sheets, you have awesome donuts.

[Caddy]

I haven't had a donut in like, a month.

Denial gets you nowhere

[draftguru151]

Don't be jealous of my abs man.

[Caddy]

Don't be jealous of my abs man.

I'm not! I have some solid ones of my own! :wave:

[ATLDirtyBirds]

195. Wut. I don't even.

[Nalej]

you live near sheets, you have awesome donuts.

Wait, are Sheetz donuts suppose to be awesome 'cause I've yet to buy one from them?

[Rob S]

195. Wut. I don't even.

Makes sense actually. Usually I weigh a couple lbs less on the first day after a cheat day.

[ATLDirtyBirds]

Makes sense actually. Usually I weigh a couple lbs less on the first day after a cheat day.

Wasn't even a true cheat though still about 15% below maintenance and hit protein levels. I'm talking it up to water weight. My question is though should I bump calories up a bit? Remember I want to be 197.

[Rob S]

Wasn't even a true cheat though still about 15% below maintenance and hit protein levels. I'm talking it up to water weight. My question is though should I bump calories up a bit? Remember I want to be 197.

Well, you mentioned you are on a deload.....when you start going heavy next week you will probably gain back a couple.

[ATLDirtyBirds]

Well, you mentioned you are on a deload.....when you start going heavy next week you will probably gain back a couple.

Good call. I'll stick with what I'm doing and re evaluate next week.

[CDCB14]

Do you guys believe in doing an intense 5-10 minute cardio circuit right when you wake up before you eat breakfast because you body can't burn anything but your fat?

I've been reading up on it an might try it. Do you think it works?

[ATLDirtyBirds]

Do you guys believe in doing an intense 5-10 minute cardio circuit right when you wake up before you eat breakfast because you body can't burn anything but your fat?

I've been reading up on it an might try it. Do you think it works?


When I was on a massive cut, I did this. Who knows how much of a difference it actually made, but I thought it helped.

[CDCB14]

When I was on a massive cut, I did this. Who knows how much of a difference it actually made, but I thought it helped.

Yeah I was thinking about starting it in May when I get back home from school and hopefully it will help for the beach.

It can't hurt right?

[ATLDirtyBirds]

It can't hurt right?


Exactly. And while I often don't have many other options, I love kick-starting my day with working out/getting it out of the way early so I can "relax" the rest of the day.

[Vox Populi]

I'll just post this with respect to CDCB14's question. Should answer everything. I didn't write this.

Warning: long post, has TL;DR at the end

Your blood has both triglycerides and glucose that it can use for energy.

At rest, the body uses both for energy, though certain tissues (such as the brain) tend to rely more on glucose for energy.

As you ramp up activity, the body releases hormones like adrenaline that cause the release of more triglycerides and glucose from stores in the liver, fatty tissue, to keep the levels stable in the blood stream.

Thus, burning of both sources gets ramped up as the body uses it.

At a certain point, around 60-65% Vo2max intensity (e.g. lactate threshold) for normal people, the body switches from burning "both" sources to mostly carbohydrates and that increases towards 100% Vo2max. However, elite endurance runners can run at around 90% Vo2max without hitting lactate threshold.

This tells us a couple things:
Since triglycerides provide more energy per unit, your body can ramp up consumption of triglycerides for energy as you become more proficient at distance running.
Since you can pump up glycogen stores, your body can ramp up increases of these too as you become more proficient at running.

Remember that distance running increases mitochondria in muscles. This serves multiple functions.
Mitochondria can effectively "buffer" metabolic acidosis generated from ATP->ADP, glucose oxidation, etc. (remember that lactate does not cause metabolic acidosis). This is one of the effects on why elite distance runners can run at a higher percentage of their Vo2max before reaching lactate threshold.
More mitochondria per muscle means that more energy can be input in the form of triglycerides.
Upregulation of enzymes. Enzymes are likely the limiting rate within muscles controlled much of the action as you may have learned in biology and chemistry.
The main "part" where this becomes important is the fact that if you are training distance running you are mainly emphasizing low intensity work which means you are emphasizing aerobic type enzymes and beta oxidation. This means that the glycolytic enzymes that are more emphasized by anaerobic work at higher Vo2max are NOT emphasized, and as such there is going to be a limited "rate" on the processing of glucose within muscle cells. This makes sense, because elite endurance runners should not have the anaerobic capacity of sprinters.

Remember that most energy generation is provided not in glycolysis, but in the citric acid cycle and electron chain transport. Glucose, when split into 2 parts will provide 2 Acetyl-CoA. Glucose yields approximately 34/36/38 ATP depending on your sources, while the primary fatty acid store in the body, palmitate, yeilds closer to 106-109 ATP per cycle turnover.
-------------------------------------------------------
So going back, what do we know. If say, we look at "energy usage" at rest we would see:
1 unit of glucose and 1 unit of triglycerides is used (again, tissue dependent so I'm generalizing).
As you ramp up exercise towards aerobic threshold, depending on your level of training you utilize a bit more triglycerides than glucose for various reasons.
This may lead to a ratio such as say 3 units of glucose vs 4-5 units of triglycerides (again, generalizing -- elite endurance runners may burn more triglycerides)
As you pass lactate threshold, your body starts to turn down triglycerides production and increase lactate production. (Note that It's only after lactate removal is exceeded by lactate production that there is an issue -- muscle have lactate transporters in the muscle membrane to transport it out into the blood stream and then the liver can reconvert lactate into glucise via the Cori cycle. Also, the brain and heart can use lactate as a "fuel").
This would be say burning 5-6 units of glucose vs. 2-3 of triglycerides.
The race evidence for increased triglyceride consumption in elite endurance runners is that they don't hit "the wall" around mile 19-20 in marathoning where glucose stores typically run out for your recreational runners. In fact, they don't hit the wall at all during the marathon, which means triglyceride consumption likely increases significantly more than a 3:4-5 unit ratio like I described above.
-------------------------------------------------------
TL;DR
The body simulatenously increases consumption of carbohydrates and fat during exercise until lactate threshold. In the untrained, training with a pre-workout carbs decreases fat oxidation but not in trained.
Over time, the body increases the ratio of fat:carbohydrates consumed for energy under lactate threshold.
You CANNOT emphasize the fat:carb ratio by training fasted; fasted just means you can train at a lower speed compared, but fatty acid oxidation stays consistent (see Shea4it's link below).
If you're running for fat loss, stay under lactate threshold & do a **** ton of running. (Though for most it's more applicable to fix their diet...).
edit: Further from advancedfitness with some data on endurance performance on different diets
edit 2: This is just what occurs during aerobic exercise at various intensities. This does not take into account the fact that anaerobic exercise, especially at maximal intensities and weight lifting for example also stimulates different adaptations in the body such as increases in muscle mass which can have more profound effects on body composition. Essentially, there are many tools in your tool box that you can use for various means.

[b316]

can I get a summary? I have no idea what language that was in.

[CDCB14]

I'll just post this with respect to CDCB14's question. Should answer everything. I didn't write this.

It says that training fasted in the morning doesn't make you burn more fat, but I think it says that for a long distance run which isn't high intensity because it talks about training at a lower speed.

I'm talking about just a 5-10 high intensity circuit do get the sweat and heart rate going. Things like Berpees, Up downs, mountain climbers, fast jump roping, etc. I have heard it works.

So I guess that doesn't necessarily answer my question because that article is talking about running. Any thoughts Rob S?

[Vox Populi]

It says that training fasted in the morning doesn't make you burn more fat, but I think it says that for a long distance run which isn't high intensity because it talks about training at a lower speed.

I'm talking about just a 5-10 high intensity circuit do get the sweat and heart rate going. Things like Berpees, Up downs, mountain climbers, fast jump roping, etc. I have heard it works.

So I guess that doesn't necessarily answer my question because that article is talking about running. Any thoughts Rob S?

Its more about heart rate than just running. It still applies.

[Rob S]

I'm not a huge fasted cardio guy, at least not anything intense. Doing an easy couple of miles is fine, I wouldn't **** with HIIT though. I never see much of a difference honestly, but some people do.

[CDCB14]

What's the best way to get rid of fat? I know diet but I mean as far as working out goes. I read so many conflicting reports that you never know what to believe, then you try to incorporate a but of everything and get no results.

[Rob S]

What's the best way to get rid of fat? I know diet but I mean as far as working out goes. I read so many conflicting reports that you never know what to believe, then you try to incorporate a but of everything and get no results.

It's simple actually. Take in less calories then you burn during the day. When it comes down to it, unless your doing keto, calories are still king for losing weight. Don't feel like running, cut out some food. Run an extra mile, you can eat more. It's not hard conceptually. I prefer HIIT or jumping rope because I can get it done quicker/it's more fun, but if you like LSD then go for that as long as you burn off your target.

Everything can get far more complicated than the above, but for a "normal" guy, the above is just fine.

Also, why dont you just do keto for a while?

[CDCB14]

It's simple actually. Take in less calories then you burn during the day. When it comes down to it, unless your doing keto, calories are still king for losing weight. Don't feel like running, cut out some food. Run an extra mile, you can eat more. It's not hard conceptually. I prefer HIIT or jumping rope because I can get it done quicker/it's more fun, but if you like LSD then go for that as long as you burn off your target.

Everything can get far more complicated than the above, but for a "normal" guy, the above is just fine.

Also, why dont you just do keto for a while?

I don't have the money/resources and time to go on a keto diet. I'm a college kid and then i've got to go home in a month, work all day and eat what my mom cooks... that's it lol. Plus, I really hate doing specific diets. I'm rather just eat relatively healthy (complex carbs, fruits and vegetables, lean meats) and hope that is good enough.

[Nalej]

Had to cut my workout short today so I merged my deadlift and shoulder press into one workout... deadlift to power clean to press
holy ****... never done it before... wore me out!

I know some people do it that way all the time... is there any benefits to doing it this way?
I felt like I didn't get as good as a back workout since the weights were much less when compared to when I do deadlifts solo.
Not sure though... definitely was sweating at the end of it. Forearms were on fire too.

[zachsaints52]

Hey Rob! Sorry I havent been on much, mom had complications with her surgery.

So I have been living off eating ham and cheese on wheat bread and pb sandwiches, drinking it with a cup of skim milk and chocolate milk for every meal. A lot better then pizza, pepperonis, and chicken huh? haha.

Ive been lifting weights 4 times a week, even though I still dont do it right. I work out every muscle instead of working on specifics, and to be honest Ive already been seeing a little change in toneness in my arms,

[ATLDirtyBirds]

No carbs/caloric defecit

Breakfast: Protein shake 3 sunny side up eggs, 3 burger patties, 8 strips of bacon

Dinner: ~6 oz pork, ~5oz chicken, ~2oz beast

Tonight: 2 scoops of Protein for sludge


~15 g carbs

[b316]

whats sludge?

[ATLDirtyBirds]

whats sludge?


Low carb day ones suck. It's basic just casein or a blend protein, and water. Stir , pop in the freezer for a bit, and it comes out nice and think.



On bulking days, they are a great way to get protein in a more enjoyable way. Some pudding mix, greek yogurt, couple scoops of protein (casein or blend), nut butter/cream cheese, just all put in a bowl and stir, the pop in the freezer for a bit. Then you can use that as the base and top with things like cereal, cookies, basically whatever sounds appealing and fits your macros.

[ATLDirtyBirds]

195. Wut. I don't even.

That time again. Weigh in tomorrow.

Hope: 195.6
Guess: 196.8

I've been on point with my calories, but I dunno. Just not feeling it.

[ATLDirtyBirds]

That time again. Weigh in tomorrow.

Hope: 195.6
Guess: 196.8

I've been on point with my calories, but I dunno. Just not feeling it.



Forgot to check in earlier. 195.6! Bulk starts May 6, just have to stay under 197 until then.

[Ravens1991]

My close grip floor press is stronger then my regular floor press and my close grip bench press is the same as my regular bench press. Anyone have that happen before

[Rob S]

My close grip floor press is stronger then my regular floor press and my close grip bench press is the same as my regular bench press. Anyone have that happen before

Nope. That makes very little sense. Are you using far too wide a grip for "normal" bench?

[Ravens1991]

Pinky on the smooth part for bench and regular floor press, I did illegal wides for a cycle and it increased so I figured my chest strength is increasing but still no luck.

I am a skinny guy at 5'10 170 IDK if that has anything to do with it.

[Rob S]

Your triceps are just overdeveloped then.....too many dips, OHP, CG Bench and not enough regular bench.

If you can lift more though with CG, just use that grip regularly.....who cares?

[tjsunstein]

My chest is the weakest. My triceps get bigger and stronger but my chest lags.

[Ravens1991]

If you can lift more though with CG, just use that grip regularly.....who cares?

True but I just want to get every muscle as strong as possible. I am going to test my 1 rep for bench in 2 weeks if it is more then my CG then I wont be too nervous bout it.

[cajuncorey]

yall wanna put on some weight and gain a lot of strength heres basically a program i got from the university for football players

Monday/Thursday (Push)
Bench Press
Squats
Rack Lockouts
Squat Lockouts or Push press
Shoulder Press
Abdominals (your choice)

Tuesday/Friday (Pull)
Power Cleans
Deadlifts
Shrugs
Bent over rows
Lat Pull down
Abdominals (your choice)

heavy lifts on monday tuesday lighter on thursday friday... eat well after workout and drink as much milk and water as ur body can hold... no need for supplements

[ATLDirtyBirds]

Felt like I was starting to look/feel too skinny (think I was dieting too hard considering my goals) so I decided to get me through the last two heavy lift weeks (started yesterday) of 531 I was going to bulk up. Then on my deload week, I'd cut any extra weight to hit my goals, considering I'm not lifting as hard, and I have 5 days worth of Super HD samples left over.

I must say, it's glorious to be eating a lot again. My breakfast today: Protein Shake, 3 Eggs, 5 egg whites, 5 oz turkey ham, corn muffin, and a cup of cereal.

[ATLDirtyBirds]

Rest of the day was sludge w/ 100 calorie pack and roasted chicken. Brought me to approx. 2,100 calories and obviously hit my protein target. ~2900-3000k maintenance. Had to get at least 10% surplus. 1 pint of Ben and Jerrys. 1100 calories. Awesome.

[SolidGold]

What's the best way to get rid of fat? I know diet but I mean as far as working out goes. I read so many conflicting reports that you never know what to believe, then you try to incorporate a but of everything and get no results.

Just do a ton of cardio man. Run/Bike/Walk everywhere/play pickup b-ball games. Don't be sedentary and watch what you eat.

[descendency]

What's the best way to get rid of fat? I know diet but I mean as far as working out goes. I read so many conflicting reports that you never know what to believe, then you try to incorporate a but of everything and get no results.

1. Build Muscle (in the area)
2. Cardio.
3. Eat better (better food, more frequently, small meals)
4. Cardio.

building muscle doesn't require a gym. If you mean belly fat, just do situps.

[ATLDirtyBirds]

( more frequently, small meals)




Doesn't matter.

[draftguru151]

Yea I lost a ton of weight eating one normal meal and one bigish meal for the past few years.

[ATLDirtyBirds]

Yea I lost a ton of weight eating one normal meal and one bigish meal for the past few years.


^. Five 600 cal meals or two 1,500 cal meals? Doesn't matter. Whatever suits you.

[Rob S]

1. Build Muscle (in the area)
2. Cardio.
3. Eat better (better food, more frequently, small meals)
4. Cardio.

building muscle doesn't require a gym. If you mean belly fat, just do situps.

This is completely incorrect. You can't spot-reduce fat.

[ATLDirtyBirds]

Forgot to check in earlier. 195.6! Bulk starts May 6, just have to stay under 197 until then.



Weighed in at 197.2 this morning. Looking to be 196 by Sunday.

[ATLDirtyBirds]

3 month bulk within sight. If anyone is interested in a log, I can oblige.

[Rob S]

I would be, but come June my time spent here will plummet, so don't make it on account of me.

[tjsunstein]

Started this year at 207, I'm down to 190. I feel awesome that I was able to lose that much weight and kind of embarrassed that I weighed that much (when it wasn't muscle). But I lost quite a bit of strength.

[Bulldogs]

I'm starting my Summer Training next Monday after being off for like a month now. I feel kind of garbage so it will be nice to get back into it.

[ATLDirtyBirds]

Started this year at 207, I'm down to 190. I feel awesome that I was able to lose that much weight and kind of embarrassed that I weighed that much (when it wasn't muscle). But I lost quite a bit of strength.


I wish I knew more about exercising and nutrition earlier in life. I lost my fat, but I also wasted all those precious noob gains.

[ATLDirtyBirds]

I would be, but come June my time spent here will plummet, so don't make it on account of me.



I'm embarking on this:

http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge


I might tinker with the assistance lifting a bit, and I'm not going to be as haphazard with my calories (obviously I'll be eating at a surplus, but he's talking 5,000+ calories a day I'd say), but I feel like this should be real nice.

[Rob S]

I'm embarking on this:

http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge


I might tinker with the assistance lifting a bit, and I'm not going to be as haphazard with my calories (obviously I'll be eating at a surplus, but he's talking 5,000+ calories a day I'd say), but I feel like this should be real nice.

Month 3 is going to be brutal. 5x10 with 70% of max right after a ORM sounds like hell.

[Rob S]

Especially deads. My hands/shins would be beyond ****** up by the end of that.

[ATLDirtyBirds]

Month 3 is going to be brutal. 5x10 with 70% of max right after a ORM sounds like hell.

Especially deads. My hands/shins would be beyond ****** up by the end of that.


Can't wait.



/Bart Scott




Designing the template this weekend though, will post it in here.

[Rob S]

It is actually more doable than I though, just did some quick calculations. It will still be brutal though.

[ATLDirtyBirds]

It is actually more doable than I though, just did some quick calculations. It will still be brutal though.


Exactly. I actually think the legs days aren't taxing enough months 1 and 2. I'm probably going to add front squats.

[Rob S]

Exactly. I actually think the legs days aren't taxing enough months 1 and 2. I'm probably going to add front squats.

I dont know about that. My legs would be jello after 5-3-1 and a 5x10.

[ATLDirtyBirds]

I dont know about that. My legs would be jello after 5-3-1 and a 5x10.


It's probably super ambitious. I'll find out Monday. I know Wendler's thoughts, and I know it will be a sufficient work out, but I just can't see myself out of the gym after 8 sets and some ab work. Maybe some iso movements... ***.

[Rob S]

It's probably super ambitious. I'll find out Monday. I know Wendler's thoughts, and I know it will be a sufficient work out, but I just can't see myself out of the gym after 8 sets and some ab work. Maybe some iso movements... ***.

Well, I would say Squats and Deads leave it as is unless you had specific weak points you wanted to work on. For bench day though, considering it is your only upper day, I could see throwing in some OHP.

[ATLDirtyBirds]

Alright, I'm not going to run a full log since no one wants to see it, but I'll drop in some progress notes...


First, back on creatine. Second, weigh in was 195. Third, I'm sorry for underestimating this Mr. Wendler. I did upper body today, and that 5x10 after the main lift was ******* brutal. I can't see legs being easier.

[Rob S]

Alright, I'm not going to run a full log since no one wants to see it, but I'll drop in some progress notes...


First, back on creatine. Second, weigh in was 195. Third, I'm sorry for underestimating this Mr. Wendler. I did upper body today, and that 5x10 after the main lift was ******* brutal. I can't see legs being easier.

Squats will absolutely be worse.

[ATLDirtyBirds]

Squats will absolutely be worse.

I know. :/. Extra front squats won't happen. Hoping I can at least work in Good Mornings. Will probably have to settle for iso movements.

[Ness]

I've been working out as well. I'm at 200, trying to get to 220.

One thing I need to start doing is measuring my body fat. I'm planning to get a Body Fat Caliper soon.

[Bulldogs]

Workout program starts today. I'll let you guys know how it goes. Haven't lifted in like a month after my earlier program which was every weekday from January-Early April. Hopefully didn't lose too much strength because I was in my peak condition.

[Bulldogs]

First day back was pretty rough. Did some box-squats and DB Bench Press mixed in with some other stuff. I feel like crap now. First week is always the worst.

[ATLDirtyBirds]

My legs currently equate to jelly.

[Ravens1991]

Tell me how you like Boring but big ATL. I did 531 trimulative and saw good success. But when I switched over to the westside method I am seeing a lot of success. Plus I have more fun in the gym changing up exercises daily as opposed to the same things all the time under 531.

[ATLDirtyBirds]

Tell me how you like Boring but big ATL. I did 531 trimulative and saw good success. But when I switched over to the westside method I am seeing a lot of success. Plus I have more fun in the gym changing up exercises daily as opposed to the same things all the time under 531.

I did regular 531 with a clusterfuck of assistance work for a while, but so far so good with this.

Today was:

531 Squats
5 sets of 10 Deads (at 50% max)
4 sets of Romanian Twists
3 sets of Leg Extension/Curls/Calf Work<<<<<<<Probably won't be able to do this when I get to the 60% month.
3 sets of Weighted Sit Ups

8 sets of 30 second running on incline, 30 second rest.


Most I've ever sweat in a lifting based workout. Intense.

[Ness]

Are you folks changing your diet too? I'm about to start incorporate a diet to suit my goals in the next day or so based on some of the research I've conducted. Unfortunately the workouts won't have much effect without the proper eating. At least for what I want to achieve. Can't wait to face the initial bumps in the road for this...

[Bosanac01]

I was 195 this time last year, I'm 170 right now.

[Bulldogs]

I'm lazy with my diet but my metabolism seems to be handling it for now.

[Nalej]

I was 195 this time last year, I'm 170 right now.

That's awesome. Congrats.
I was 195 and I'm now 185 (gained 5 lbs in the last month due to no gym time: school and being sick)
I'm getting over my cold now... might go to the gym today or tomorrow. Trying to get down to 175 hopefully.

[ATLDirtyBirds]

Are you folks changing your diet too? I'm about to start incorporate a diet to suit my goals in the next day or so based on some of the research I've conducted. Unfortunately the workouts won't have much effect without the proper eating. At least for what I want to achieve. Can't wait to face the initial bumps in the road for this...


Gotta diet correctly. As you said, just as important. Feel free to ask any questions on dieting.

[scottyboy]

beer ***** my healthy lifestyle. Although my eating has been way better of late, feel and look better. I'm hoping I don't drink as much in the summer...but i'll be 21 so i'm not sure :/

[Ness]

Thought this was funny.

http://i1220.photobucket.com/albums/dd453/mstabspeople/motivation.jpg

[tjsunstein]

Thats awesome.

[Ness]

I received my body caliper the other day. Really good way to track your gains and see what direction you are heading with your diet and training.

It was only $6.00 with free shipping and came in like two or three days.

http://i.imgur.com/uDr7F.jpg

[ATLDirtyBirds]

Just keep in mind those aren't incredibly accurate.

[Bulldogs]

I worked out Monday but then had some crazy bad back spasms for the rest of the week. Getting back into the mix of things tomorrow and hoping there is no more pain.

[ATLDirtyBirds]

I worked out Monday but then had some crazy bad back spasms for the rest of the week. Getting back into the mix of things tomorrow and hoping there is no more pain.



Was your form ******, or just general soreness?

[Bulldogs]

Was your form ******, or just general soreness?

It wasn't even from lifting. Felt really good Monday, in the middle of the night I get up to open my window because it was hot as **** and my back went out. Never happened before, hopefully it just goes away.

[ATLDirtyBirds]

Get a package of those icy hot back patches. Helped me out a bunch today.

[Ness]

Just keep in mind those aren't incredibly accurate.

Of course not. But they can be close. And really unless you have access to a bodpod, or some underwater apparatus, all other methods are going aren't going to be that precise.

And I'm getting int the habit of measuring three different spots several times.

[Verloren]

Calipers are annoying. Convenient as hell, but always need someone else to measure you.

[Ravens1991]

Going to start carb backloading tomorrow. Anyone with experience doing that?

[Ness]

Good workout today. Pull Ups are a demon for me however. I think I might need to get a personal bar for my home. So I can do it everyday whenever I get up and walk around it. Only doing a few sets three times a week I don't feel is enough.

Oh and my goodness so many gorgeous women at the gym. I usually don't go in the daytime because it's so crowed, but today was worth it.

[Bosanac01]

That's awesome. Congrats.
I was 195 and I'm now 185 (gained 5 lbs in the last month due to no gym time: school and being sick)
I'm getting over my cold now... might go to the gym today or tomorrow. Trying to get down to 175 hopefully.

Actually that's not awesome for me. I really liked being bigger. I did a lot of strength training and looked really buff, I just basically lost 25 pounds of muscle.

[Nalej]

Ah, well, get to work!

[ATLDirtyBirds]

Actually that's not awesome for me. I really liked being bigger. I did a lot of strength training and looked really buff, I just basically lost 25 pounds of muscle.


Stop starving yourself, *****.

[Rob S]

ATL, how's the bulk going? Gains?

[ATLDirtyBirds]

ATL, how's the bulk going? Gains?

Glorious. Have to weigh in again on Sunday, but it looks like I'm on track to put on 3 pounds a month. Noticeable improvement in the traps already. Not accumulating excess fat (yet), and I'm feeling stronger in the gym too. So, really can't complain.


I just finished up Week 2 of the 3 month challenge today. I have to say, I'm not sure how kicking the 5x10 from 50% to 60% is going to go.

[Rob S]

Glorious. Have to weigh in again on Sunday, but it looks like I'm on track to put on 3 pounds a month. Noticeable improvement in the traps already. Not accumulating excess fat (yet), and I'm feeling stronger in the gym too. So, really can't complain.


I just finished up Week 2 of the 3 month challenge today. I have to say, I'm not sure how kicking the 5x10 from 50% to 60% is going to go.

Which lift is the assistance the worst? I feel like squats are the most painful, but you can always eek them out. Bench can just die outta nowhere.

[Nalej]

I'm taking Yoga and Strength Training over the summer for school. Pretty awesome so far.
In ST, we started with Manual Resistance workouts. Never done them before.
Holy crap, they destroy me quick. Only thing that I could see being awful is if you have a terrible spotter.
I had a terrible spotter today, didn't feel like I got 100% out of the workout.
I still like them though. I'll probably incorporate them into my normal routines now.

[ATLDirtyBirds]

Which lift is the assistance the worst? I feel like squats are the most painful, but you can always eek them out. Bench can just die outta nowhere.


Right on about the squats. I'll say deads. I can feel my form get a little sloppy after #8 on the third and fourth set and then after #6/7 on the 5th. The bench is usually clean, but I can definitely see that happening when I go to 60%. Shoulder Press is kinda funny, as on the 5th set, I always die after 8, and have to a rest-pause kind of thing where it takes me 10 seconds before I can squeeze the last two out.

[Ness]

Have you folks tried putting a bench under the squat rack and then lifting? I tried it for the first time last session after doing some research, and it works great if you don't have a spotter. The side bars on the squat rack work great as a safety measure. It is a tad more work to get it set up, but I think I might do this regularly for bench so I can take more risks.

[Rob S]

Have you folks tried putting a bench under the squat rack and then lifting? I tried it for the first time last session after doing some research, and it works great if you don't have a spotter. The side bars on the squat rack work great as a safety measure. It is a tad more work to get it set up, but I think I might do this regularly for bench so I can take more risks.

Yeah, it's not bad at all.

[Rob S]

Right on about the squats. I'll say deads. I can feel my form get a little sloppy after #8 on the third and fourth set and then after #6/7 on the 5th. The bench is usually clean, but I can definitely see that happening when I go to 60%. Shoulder Press is kinda funny, as on the 5th set, I always die after 8, and have to a rest-pause kind of thing where it takes me 10 seconds before I can squeeze the last two out.

Oh, I didnt know you were doing OHP too. That dies quicker than bench, so that makes sense.

[ATLDirtyBirds]

Oh, I didnt know you were doing OHP too. That dies quicker than bench, so that makes sense.


Here's what I've settled on:


Monday:

531 Bench
5X10 OHP
3 sets of 10 DB Rows
3 sets of 10 Tricep Pull Down
3 sets of 10 Face Pulls
3 sets of 10 DB Curls
1 set of 20 Incline Hammer (Light weight, done quickly)

Tuesday:

531 Squat
3 sets of 10 Calf Raises (I'm under the bar anyway, why not?)
5x10 Dead
5 sets of 10 Weighted Sit Up
2 sets of 12 Leg Extension
2 sets of 12 Leg Curl
3 sets of 10 Leg Raises

Wednesday:

20 30/30 Incline Sprints

Thursday:

531 OHP
5X10 Bench
3 sets of 10 Lat Pull Downs
3 sets of 10 Tricep Pulls
3 sets of 10: Face Pulls
3 sets of 10: Preacher
1 set of 20 Cable Flys (Light weight, done quickly)

Friday:

531 Dead
5x10 Squat
3 sets of 10 Calf Raises (I'm under the bar anyway, why not?)
5 sets of 10 Leg Raises
2 sets of 12 Leg Extension
2 sets of 12 Leg Curl
3 sets of 10 Weighted Sit up

Saturday:

20 30/30 Incline Sprints

Sunday:

Off

30/30 just means 30 seconds on, 30 seconds off. Treadmill is at about 9 on the incline.

Every lift starts up with 5-7 minutes on the bike to get loose, and 5 30/30 + 5 minutes of walking on incline to close.

If I have time, latter in the day/night on the upper body days I try and do some pullups/band pull aparts late and jump rope on leg days.

[Rob S]

Man....thats a lot of work. Thank God you can eat like a mad man.

[ATLDirtyBirds]

Man....thats a lot of work. Thank God you can eat like a mad man.


Hell yes it is. I anticipate this will be the last time I can train like this, so I want to take full advantage. Although, some of the extra work might be toned down when I get to the 60% and 70% stuff..


But yes, I'm a terror when it comes to eating. I don't know how you work, but I can easily divert myself from eating with busy work and stuff like that. However, when I sit down to eat... The portions are monstrous and I'm going to have to forcibly remove myself from the table.

[Ravens1991]

Have you folks tried putting a bench under the squat rack and then lifting? I tried it for the first time last session after doing some research, and it works great if you don't have a spotter. The side bars on the squat rack work great as a safety measure. It is a tad more work to get it set up, but I think I might do this regularly for bench so I can take more risks.

I do box squats every week. But for speed work. I do my box squat every once in a while too. I love it its doesnt take as much out of you as regular sqauts do but hits the posterior chain just as hard.




Yo ATL when do you plan on re testing your 1 rep maxes doing 531

[ATLDirtyBirds]

I do box squats every week. But for speed work. I do my box squat every once in a while too. I love it its doesnt take as much out of you as regular sqauts do but hits the posterior chain just as hard.




Yo ATL when do you plan on re testing your 1 rep maxes doing 531


No plans too. I'll just go with the standard add 5 lb to upper exercises every cycle, 10 to the lower.

[Ravens1991]

I see thats good. Do you have plans to compete eventually in anything whether its powerlifting or bodybuilding or just trying look good?

[Forenci]

Haha. I'm trying a nice little work out plan since I have the summer off for once. I lift six nights a week, doing one muscle group a day. Bicep, back, chest, tricep, shoulders and legs. Every other day (or whenever my abs aren't absurdly sore) I do abs.

I do six exercises every night (only 4-5 for legs though) at four sets each. I try to stay away from anything that puts too much of a stress on my body - i.e. power cleans, squats, etc. My dad did all that crap for 20 years and his joints and knees are pretty messed up. It may just be genetics, but I still don't like putting that much strain on my body.

I can't do the conventional bar bench either because my wrists are too messed up from breaking them when I was younger, but dumb bell benching I feel is pretty good as a replacement.

Plus I jog 2 miles each morning. I might step that up though and start jogging 4-5 miles five or six days a week.

I guess I don't do too much in terms of lifting compared to ATL (cause he all types of crazy) but I just love lifting/exercising. I also don't use any supplements because, for the most part, think they are crap and unnecessary.

[ATLDirtyBirds]

I see thats good. Do you have plans to compete eventually in anything whether its powerlifting or bodybuilding or just trying look good?

Dear lord no. I just enjoy being healthy and strong. The gym also acts as a nice little "sanctuary" and a place where I can find a way to still challenge myself. Aesthetics are just a nice added benefit.

Haha. I'm trying a nice little work out plan since I have the summer off for once. I lift six nights a week, doing one muscle group a day. Bicep, back, chest, tricep, shoulders and legs. Every other day (or whenever my abs aren't absurdly sore) I do abs.

I do six exercises every night (only 4-5 for legs though) at four sets each. I try to stay away from anything that puts too much of a stress on my body - i.e. power cleans, squats, etc. My dad did all that crap for 20 years and his joints and knees are pretty messed up. It may just be genetics, but I still don't like putting that much strain on my body.

I can't do the conventional bar bench either because my wrists are too messed up from breaking them when I was younger, but dumb bell benching I feel is pretty good as a replacement.

Plus I jog 2 miles each morning. I might step that up though and start jogging 4-5 miles five or six days a week.

I guess I don't do too much in terms of lifting compared to ATL (cause he all types of crazy) but I just love lifting/exercising. I also don't use any supplements because, for the most part, think they are crap and unnecessary.


Forenci, if you really do have a full day dedicated to biceps, I'm going to come and kick you in the nuts.

Secondly, squats are actually quite beneficial to your knees/joints if you're form is good (practice).


Most supplements aren't "crap" but are completely unnecessary and massively overpriced. All the average lifter/I care about my fitness really needs is a good diet, a good multi, and fish oil. If you were a little more intense, creatine.

[Bulldogs]

Haha I knew somebody would call out Forenci on his bicep day. That's something I would do in highschool when I was a nub.

[General Zod]

*Proud papa moment*

My son who is 15 and a freshman at high school broke the freshman squat record today. He did 365lbs. I just felt like sharing that.

Carry on...

[Rob S]

*Proud papa moment*

My son who is 15 and a freshman at high school broke the freshman squat record today. He did 365lbs. I just felt like sharing that.

Carry on...

That's beastly, Zod. What's he weigh?

[Ness]

How big is your son?

[Bulldogs]

Hell, your 15 year old kicks my ass at squatting. Granted I'm a fairly scrawny receiver.

[Ness]

I do box squats every week. But for speed work. I do my box squat every once in a while too. I love it its doesnt take as much out of you as regular sqauts do but hits the posterior chain just as hard.

Oh no, I meant bench press lifting using the squat rack.

[Forenci]

Dear lord no. I just enjoy being healthy and strong. The gym also acts as a nice little "sanctuary" and a place where I can find a way to still challenge myself. Aesthetics are just a nice added benefit.




Forenci, if you really do have a full day dedicated to biceps, I'm going to come and kick you in the nuts.

Secondly, squats are actually quite beneficial to your knees/joints if you're form is good (practice).


Most supplements aren't "crap" but are completely unnecessary and massively overpriced. All the average lifter/I care about my fitness really needs is a good diet, a good multi, and fish oil. If you were a little more intense, creatine.

Usually I just couple lifting bicep with back. That was my typical routine. Back/bicep, chest/tricep, shoulders/abs, and then legs.

And squats are fine as long as you have good technique and don't overdo the weight. I haven't ever taken supplements outside of some protein. Just based on my own preference and the people who I do know that take them feel the vast majority of them don't do much. Mostly it's the caffeine they put in pre-workouts that give people the feeling they're getting something out of it.

I just enjoy being healthy by going to the gym and running. I don't want to get "big" but prefer to just keep an athletic build, which is why I don't do a lot of crazy stuff.

[ATLDirtyBirds]

Hell, your 15 year old kicks my ass at squatting. Granted I'm a fairly scrawny receiver.

You're 2 bills bro.

[Bulldogs]

You're 2 bills bro.

I'm used to being in the 185 range. I still consider myself fairly scrawny but it's gotten better.

[General Zod]

That's beastly, Zod. What's he weigh?

He is 5'10" 225lbs. He'll be playing jr varsity this year and has played OL/DL every year since youth league football. He is working his way up to benching 200. I think he's at 185 ish now.

[Rob S]

He is 5'10" 225lbs. He'll be playing jr varsity this year and has played OL/DL every year since youth league football. He is working his way up to benching 200. I think he's at 185 ish now.

Makes sense then.....he should be a heck of a player just based on his strength alone. The squat:bench ratio looked a little out of whack to me, but I'm pretty sure bench is tougher to gain on when you're young. He should be pushing 2 plates in no time once the hormones start running on full gear. Also, I have no idea about your son's bench form, but I suspect he may not be getting the most out of his leg drive in the bench.

Any way you slice it though, that's damn impressive.

[General Zod]

Makes sense then.....he should be a heck of a player just based on his strength alone. The squat:bench ratio looked a little out of whack to me, but I'm pretty sure bench is tougher to gain on when you're young. He should be pushing 2 plates in no time once the hormones start running on full gear. Also, I have no idea about your son's bench form, but I suspect he may not be getting the most out of his leg drive in the bench.

Any way you slice it though, that's damn impressive.

Yeah he's only been lifting with an actual school trainer for a couple months now. Before that he hadnt touched a weight before besides what little they did in PE class.

[Rob S]

Yeah he's only been lifting with an actual school trainer for a couple months now. Before that he hadnt touched a weight before besides what little they did in PE class.

Damn. He just has those genetics. Were you the same way?

[tjsunstein]

Started this year at 207, I'm down to 190. I feel awesome that I was able to lose that much weight and kind of embarrassed that I weighed that much (when it wasn't muscle). But I lost quite a bit of strength.

Just an update, down to 184 before breakfast today. Im going to do the bizzy diet for 3 weeks to scrap as much body fat as possible then slow bulk. Lost 23 pounds since the new year and still no abs... which is fine with me really but it is something I want in the future. My goal weight is 220 at about 10%. How realistic is that standing at 6'2 and how long should it take.

[bantx]

http://sphotos.xx.fbcdn.net/hphotos-snc7/380217_464569966890509_100000125282652_1916725_368 403001_n.jpg

Saw a new way to spot a person last night and it's called the no **** spot.

[draftguru151]

What the fudge?

My arm is finally fully healthy after 6 ******* months so I'm gonna start going all out at the gym again. Should be fun!

[tjsunstein]

Page trapped. Right on par with the rest of the day.

[Ness]

He is 5'10" 225lbs. He'll be playing jr varsity this year and has played OL/DL every year since youth league football. He is working his way up to benching 200. I think he's at 185 ish now.

Hey that is the target weight I'm trying to get to. Except with barely any body fat. Hopefully one day it comes true. I'm at 200 pounds now in terms of weight. And I'm about 5'11'' too.

[ATLDirtyBirds]

Just an update, down to 184 before breakfast today. Im going to do the bizzy diet for 3 weeks to scrap as much body fat as possible then slow bulk. Lost 23 pounds since the new year and still no abs... which is fine with me really but it is something I want in the future. My goal weight is 220 at about 10%. How realistic is that standing at 6'2 and how long should it take.



A really, really ******* long time. You start to see ab definition at approx. 12% BF. So, you're above that right now. You'd have to shed even more weight. Then, by nature, on a bulk, you are going to add more fat (since you're eating above maintenance... the extra calories just don't all go towards muscle).

[tjsunstein]

A really, really ******* long time. You start to see ab definition at approx. 12% BF. So, you're above that right now. You'd have to shed even more weight. Then, by nature, on a bulk, you are going to add more fat (since you're eating above maintenance... the extra calories just don't all go towards muscle).

Im shooting for my 23rd birthday which is 373 days away. Im not sure if thats enough time. Is there any program that is recommended for a bulk and as far as cardio goes, Im going to still continue with 20 mins in the morning and 20 mins post workout.

[ATLDirtyBirds]

Im shooting for my 23rd birthday which is 373 days away. Im not sure if thats enough time. Is there any program that is recommended for a bulk and as far as cardio goes, Im going to still continue with 20 mins in the morning and 20 mins post workout.


I'm actually probably not a bad reference point.


~19 months ago, I cut down to 183 and I was at approximately 14% BF. I train/diet pretty hard/serious, but nothing outrageous (read: I don't juice, and I drink alcohol). Weigh in tomorrow, but I'm very likely at 199-200 at approx 10-11 % BF. Granted, I've only really become very knowledgeable about lifting and nutrition in the past year, and there are some things I'd definitely like to do over with this knowledge... but I highly, highly doubt it would account for an extra 20 lbs with even lower BF.



Edit: I didn't really answer your question. I'm a big fan (and I know Rob is as well) of 531.

[tjsunstein]

I'm actually probably not a bad reference point.

~19 months ago, I cut down to 183 and I was at approximately 14% BF. I train/diet pretty hard/serious, but nothing outrageous (read: I don't juice, and I drink alcohol). Weigh in tomorrow, but I'm very likely at 199-200 at approx 10-11 % BF. Granted, I've only really become very knowledgeable about lifting and nutrition in the past year, and there are some things I'd definitely like to do over with this knowledge... but I highly, highly doubt it would account for an extra 20 lbs with even lower BF.

Edit: I didn't really answer your question. I'm a big fan (and I know Rob is as well) of 531.

I won't say I don't drink but it's very limited now, actually has gone down since turning 21 and I like it less every time I do. Juicing is never going to be an option for me. My biggest thing has been consistency. I havent put two solid months together until just recently. I figured if I actually started to set goals and not just go in there and see what happens, I'd fare better, but I don't know whats realistic as goals usually come from experience. I need a heavy lifting program so I may try the 531.

[ATLDirtyBirds]

I won't say I don't drink but it's very limited now, actually has gone down since turning 21 and I like it less every time I do. Juicing is never going to be an option for me. My biggest thing has been consistency. I havent put two solid months together until just recently. I figured if I actually started to set goals and not just go in there and see what happens, I'd fare better, but I don't know whats realistic as goals usually come from experience. I need a heavy lifting program so I may try the 531.



A better/more realistic goal might be 205 at 10% in just over a year. It's going to be a helluva challenge, but why not dream big? I'm also a fan of calorie cycling (more on lifting days, less on off/cardio days). I'm not overly strict with it, but I do think Lean Gains offers a good way to spend your carbs/fats and ensure the proper amount of protein.

[General Zod]

Damn. He just has those genetics. Were you the same way?

lol yeah I say we had similar builds when I was his age. Played football in all my school days as well.

[Nalej]

Is the 531 just the rep/set count or is there more to it?

[ATLDirtyBirds]

Is the 531 just the rep/set count or is there more to it?


I don't know the percentages off the top of my head (google 531 spreadsheet, a bunch of good ones should come up) but it's how the reps work in the cycle. Week 1: 5, 5, 5 Week 2: 3, 3, 3 Week 3: 5, 3, 1

[Nalej]

Ah, thanks. Sounds familiar. I think a friend of mine told me about this... he called it "The Power Matrix" though

[Ravens1991]

this is random but whats your best broad jump? I got a pathetic 8 feet 9 inches today but this is the first day I did it. My friend who was a d3 all american wrestler get 11 ******* feet my ******* jaw dropped when I saw it.

[Bosanac01]

I once had to jump over a volcanic lava, it was about 16 feet. Cleared it with ease.

[Ravens1991]

Running start? This was just like the combine when we didnt have a running start.

[tjsunstein]

A better/more realistic goal might be 205 at 10% in just over a year. It's going to be a helluva challenge, but why not dream big? I'm also a fan of calorie cycling (more on lifting days, less on off/cardio days). I'm not overly strict with it, but I do think Lean Gains offers a good way to spend your carbs/fats and ensure the proper amount of protein.

This is something I've always done even since my super noob days. There's never been a real reason to eat as much as you would. One thing I've never done is count calories. I think that's entirely too tideous for me and my orevious goals and plenty of people get by without doing but with new specific goals, do you think I might have to start?

I would be ecstatic with anything 200+ at 10%. That would be 20 lean pounds as Im not yet 10%.

[Rob S]

I don't think you need to count calories in a lot of instances, especially when you know calorie counts pretty well and are eating similar foods every day. On a cut though, it is quite beneficial. Less so with the actual calories to be honest, but more so with P:C:F ratio.

[ATLDirtyBirds]

I think that's entirely too tideous for me and my orevious goals and plenty of people get by without doing but with new specific goals, do you think I might have to start?.


I'll put it this way; it can't hurt, especially with the goals you have. It really helps me stay grounded because I could eat forever. Plus it allows you to be confident in the fact that you're getting enough protein/fat. I don't find it to be overly tedious, as after you enter the foods you eat pretty frequently, it's a quick process.

[Caddy]

What the fudge?

My arm is finally fully healthy after 6 ******* months so I'm gonna start going all out at the gym again. Should be fun!

How do you lift when you always have a donut in your hand?

[draftguru151]

Switch hands?

[Rob S]

I'm so out of shape. My workout today blew. 30 minute round on the jump rope and I feel like I ran 10 miles.....****.

[Raiderz4Life]

I'm so out of shape. My workout today blew. 30 minute round on the jump rope and I feel like I ran 10 miles.....****.

I'm soooooo much worse lol

Wasn't even wearing the gear I usually wear, wore just a t-shirt shorts and my running shoes, did 3/4 of a lap around the park and felt like I was going to die hahaha

[b316]

you wear a weighted vest?

[Raiderz4Life]

you wear a weighted vest?

me? no. But when I'm not in absolute crappy shape I wear a sauna top, sometimes a sweater over it, and sweats.