chrome Wrote:He's right, you shouldn't be eating less than 1200kcal a day bare minimum. Even then, 1200/day is enough to sustain a very tiny person who does very little every day.
On another note, I'm annoyed:
Deadlift: 5RM is 335, guessing my 1RM is 365~375
Squat: 5RM 295 (3 plates pls wat r u doin), 1RM ~335
Bench: 5RM 185, 1RM ~205 (AND I JUST RESET TO 165 BECAUSE I STALLED YEP CALLED THAT ONE)
OHP: 5RM 110, 1RM 125
I weigh ~180. I can squat and deadlift almost 2x my bodyweight.
Oh my god my numbers are so disproportional. My arms aren't particularly long so I shouldn't be that horrible at pushing weights, and even if they were I wouldn't want to blame it on that. Hell, my chest/shoulders are aesthetically well-proportioned compared to my lower body, but ironically they can't keep up in the gym--I should be able to do my projected 1RM as a 5RM for my bench and OHP. WAT DO
To add even more to the dilemma, I want to start lifting for aesthetics, which means I want a good strength base (I think I said earlier I want to hit 1000 DL/squat/bench first). But because I want to lift for aesthetics I don't want to eat at a huge surplus because I'll end up gaining fat, but if I don't eat at a surplus I won't gain strength, and if I don't gain strength I won't have a good base for aesthetics, etc.
my day at the gym was terrible. I felt incredibly psyched for it, I love leg day.
I was warming up for squats and all, no biggie, ATG as always.
then I racked up my warm-up weight.
and JUST as I went below parallel, my shorts cracked. not a big crack, but big enough to force me to go home and change into a new pair.
Piggy 2.0 Wrote:How does one ease into cardio/running? The thought of running a mile gives me a minor heart attack.
A mile really is nothing. Just get up and do it. Pace yourself, but know you're probably going to be winded as hell at the end of it. With repetition it gets easier. After that it''s just a matter of pushing the pace to become faster. Might want to look into some proper running form as well. I ran for a long time without knowing why certain things were bugging me, only to find that there is an actual "proper" way to run.
Piggy 2.0 Wrote:How does one ease into cardio/running? The thought of running a mile gives me a minor heart attack.
If the thought of running a mile is scary, you could start with walking a mile instead. You get most of the same benefits as running, but less of the "omg I can't breathe I think I'm gonna die" than running. A mile really isn't as far as it sounds though.
Imitazion Wrote:I don't know if you're questioning keto, or my being starved.
my bank fucked up, so I'm not on good financial ground right now.
keto is 0-20g carbs/day.
Neither, I was suggesting what is called a "meat fast", in which you eat nothing but meat, and drink a lot of water.
If your finances don't allow such quantities of meat, you can replace some or all of it with eggs. However, eggs do have some carbs (0.6gm each, iirc), so you can't eat them quite as freely as meat.
Just bet my roommate $200 that I would not miss a workout for 20 weeks. That's $10 a week.
Also changing up my diet. I'm going to cycle 2200-2400kcal (on lifting days) and 1600-1800kcal (on sprint/rest days) with hopes of losing 1-2lbs a week, and maintaining strength. If I make gains, great, but I don't expect to; I'm hoping to cut. I'll adjust if I'm cutting too fast or too slow. It just so happens that I'm going to be cycling carbs with the two diets I've designated for these kinds of days (~150g carbs on lifting days, trace carbs on sprint/rest days if I follow the diets strictly).
Changes to my routine: Replacing dumbbell curls with pendlay rows, and adding bodyweight chin-ups on squat days, and doing dumbbell curls at the end of every deadlift day. Doing some sets of 400m sprints or 15-20 minutes of interval sprints on off days except for Saturdays.
Since I've cheated twice this week, I'm removing my Saturday cheat meal for the next two Saturdays.
If anyone would like to referee me on StickK, or start their own StickK challenge, I welcome it! Of course you don't have to bet $200 like I did, but I don't plan on losing any of that money.
Piggy 2.0 Wrote:How does one ease into cardio/running? The thought of running a mile gives me a minor heart attack.
Absolutely Couch-to-5K. Easy to follow plan that allows you to go pretty much any pace. If you ever cramp up or run completely out of breath, you're going too fast.
I completed c25k over the summer and was ~240 pounds at that time. It was straight-forward and I was successful. I completely fell off the bandwagon in October-November, but I can still run for 30 minutes at least. Sure, it's a 12 minute/mile pace when I'm on a treadmill and my pace is all over outdoors. Still, I recommend going outside.
madanthony Wrote:Absolutely Couch-to-5K. Easy to follow plan that allows you to go pretty much any pace. If you ever cramp up or run completely out of breath, you're going too fast.
I completed c25k over the summer and was ~240 pounds at that time. It was straight-forward and I was successful. I completely fell off the bandwagon in October-November, but I can still run for 30 minutes at least. Sure, it's a 12 minute/mile pace when I'm on a treadmill and my pace is all over outdoors. Still, I recommend going outside.
Squatted 3 plates. Nothing else matters today because I squatted 3 plates.
I, BEN, SQUATTED THREE FORTY-FIVE POUND PLATES ON EACH SIDE OF A FORTY-FIVE POUND BAR THIS MORNING, THREE TIMES
NOTHING ELSE MATTERS
FUCK YOU WORLD
wow, grats.
I hit 1.5 plate work-set squats.. I don't plan on going any higher until my cut is over.
I've lost 7~8kg(16-18lbs?) so far, and it's killing me.. I am hungry all the time.
after a nice plate of food, I am full for 3 minutes, then I reach starvation mode again.
Imitazion Wrote:wow, grats.
I hit 1.5 plate work-set squats.. I don't plan on going any higher until my cut is over.
I've lost 7~8kg(16-18lbs?) so far, and it's killing me.. I am hungry all the time.
after a nice plate of food, I am full for 3 minutes, then I reach starvation mode again.
Thanks!
As for the hungry thing, I'm going out on a limb and just saying that oatmeal is the solution:
I eat three of these a day and I can barely finish it every time. I'm also on a cut.
I have a problem with eating and being paranoid about what I eat. As I've mentioned before I used to be obese--my eating habits from then are just now barely starting to go away, but they're still there, and I feel like they're still controlling me.
Back when I first lost a lot of weight in 2009 (240-180lbs in I think 5-6 months) I used to be able to stick to a diet perfectly, but that's probably because I lost so much weight so fast. Since then, I haven't been able to go two days without eating onion rings.
I've gone through another weight loss spurt after that, when I went from 183 to 158 in about 5 months--I ended up gaining that all back in a few months when I started compound lifting, plus a fair bit of muscle. Last I weighed myself I was at 185 again in December, and then I started my current cut, which has been plagued with, no surprise, a lack of adherence to an eating plan--I wasn't lying when I said I couldn't go two or three days without onion rings. Seriously, I love onion rings. I've since made it a point to stop eating onion rings every few days, but I digress. I'd assume that I'm at around 180 right now, and at my most muscular. Actually, considering that, I'm probably like 182 or 183. Who knows, I don't have a scale in my apartment...I should probably get one.
Anyway, the problem still stands that I have a terrible mindset when it comes to food. It used to be that I just felt like eating huge volumes of food at once, but now it's just that I want to eat lots of simple carbs, mostly cookies...and onion rings, and I'll eat as many volumes of that as I eat "healthy" foods. That is, I'll eat like 5+ cookies to compensate for the large quantities of meat that I eat in one sitting.
The mindset that I just described is my problem. I've had cheat meals three times this week, when I've planned for only one every two weeks. As far as workouts go, this week has been perfect for me--it's not my motivation that's the problem, it's my problem with really wanting cookies and onion rings.
I have a bad relationship with food in general. Even though I technically am, at worst, at maintenance calories this week, I feel like hitting myself just because I didn't eat at a deficit this week.
Squatted 3 plates. Nothing else matters today because I squatted 3 plates.
I, BEN, SQUATTED THREE FORTY-FIVE POUND PLATES ON EACH SIDE OF A FORTY-FIVE POUND BAR THIS MORNING, THREE TIMES
NOTHING ELSE MATTERS
FUCK YOU WORLD
Why do you do so many sets on everything? O_o
On a personal note:
Finally got a friend to workout with me and tried maxing out on a few different exercises. Hit 225 for two reps on a bench press, 155 on a shoulder press, and 295 on a squat (probably could have done more on this one but meh). I think I'm gonna try maxing out every other month just to get an idea of where I'm at and cause vanity and it makes me feel like I'm actually making meh gains.
ImagineAll Wrote:Why do you do so many sets on everything? O_o
On a personal note:
Finally got a friend to workout with me and tried maxing out on a few different exercises. Hit 225 for two reps on a bench press, 155 on a shoulder press, and 295 on a squat (probably could have done more on this one but meh). I think I'm gonna try maxing out every other month just to get an idea of where I'm at and cause vanity and it makes me feel like I'm actually making meh gains.
instead of going for compound PR's, just add 2.5lbs on every lift every time you go to the gym. that's 10lbs in a week, 20-30 in a month. it's personally what I do when I don't cut. when I bulked, I did 5lbs per workout on deadlift and bench, but kept it at 2.5 on OHP and squatz.
the reason he has so many sets on everything is because of warmups, and I suspect he's still on the hypertrophy routine.
on an unrelated, but incredibly good note:
I'm on top of the world.
my cut is going great, though I might suffer from body dysmorphia.(mental image of yourself(you still see yourself as overweight, but you aren't, or vice versa))
before cut:
* weight: 101kg(224lbs or so)
* bodyfat%: unknown, but estimated to ~24%. cut started January 7th 2013
my lifts have suffered, and so have my stomach. I'm getting used to lower food intake and the diet doesn't bother me anymore, I actually love it(cottage cheese mayne).
my diet consists of as many green vegetables as possible and meat.
I avoid carbs as much as I can. it's impossible not to get any fibers, but they're the good carbs.
I maintain a good 180-210g protein a day, 15-60g carbs and fat as it comes. I always go for lean meats, but I cook everything with olive oil.
if I feel like snacking, I grab a teaspoon of peanut butter and start munching on it. it is so disgusting that my cravings stop.
that, or I brush my teeth(l0l).
I do cardio 4 times a week, and the shortest distance I ran so far was 2.97 kilometers(1.85 miles) at a 10km/h(6.2mph) pace average.
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![[Image: 2013-02-08%2011.52.44.jpg]](https://dl.dropbox.com/u/7832677/2013-02-08%2011.52.44.jpg)