Comrades, this is 22nd iteration of glorious BIGMAN thread. Share with us your anguish and insights in your battle against, and occasionally with, the iron.
The H/A fitness thread, although it was eventually closed due to stupidity, began with good intentions and there is also some good reading to be had throughout its six iterations.
Hey guys, just wondering your thoughts regarding resting time between muscle groups.
ATM I do
Monday: Chest
Tuesday: Rest
Wednesday: Back/Bicepts
Thursday: Shoulders
Friday: Legs/Abs.
While I do chest workout on Mondays, lets say I wanted to do chest again on fridays? Specifically bench press. Is that alright, or am i being stupid? I was thinking maybe once a week for chest may not be enough to build strength.
I have been considering using Mondays as the day I really push heavy weight, with low reps - while fridays I can focus on lesser weight and more reps? What do you guys think?
Benching twice a week isn't necessarily bad for a beginner. I think a program like SS from memory will have you benching 3 times per fortnight (twice in week A, once in week .
Anyway, depends on your goals. If you're fairly new to lifting, keeping things simple and progressing on a weekly/fortnightly basis is acceptable.
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NogsCrap, crap, mega crap.Crap, crap, mega crap.Registered Userregular
finally ponied up and joined Snap Fitness yesterday.
I already do kickboxing and jiu jitsu 4 times a week, but i want to get stronger.
next couple weeks are gonna be me trying to figure out my maxes for the big three I think. (unless you guys know of a quick and efficient way to figure it out without hurting myself)
then I'm gonna start using the 5-3-1 program and using the spreadsheet that Peen so kindly forwarded to me a few months ago.
next couple weeks are gonna be me trying to figure out my maxes for the big three I think. (unless you guys know of a quick and efficient way to figure it out without hurting myself)
then I'm gonna start using the 5-3-1 program and using the spreadsheet that Peen so kindly forwarded to me a few months ago.
If you're just starting, you can do a triple as your starting point. A 1RM is going to be pretty variable at first.
And my fiance has been getting pretty annoyed at all the time I'm spending at the gym.
So she went and bought the powerrack and Texas bar.
What kind of stretches should I do when I get done so my muscles don't hurt for the next six billion weeks?
All the stretches.
But that isn't really going to do much for DOMS. You will stop getting DOMS, at least as severely, after a few weeks as your muscles get used to being worked out.
What kind of stretches should I do when I get done so my muscles don't hurt for the next six billion weeks?
All the stretches.
But that isn't really going to do much for DOMS. You will stop getting DOMS, at least as severely, after a few weeks as your muscles get used to being worked out.
doing stretches while you have DOMS can be the most intense pleasure you can possibly experience
Benching twice a week isn't necessarily bad for a beginner. I think a program like SS from memory will have you benching 3 times per fortnight (twice in week A, once in week .
Anyway, depends on your goals. If you're fairly new to lifting, keeping things simple and progressing on a weekly/fortnightly basis is acceptable.
I may give it a try then and see how I feel. I've been doing pushups every second day. I have a local playground near my house which no one uses - excellent for my cardio session! I guess if it's becoming too much i can just reduce it back to mondays.
So, I'm thinking about doing intermittent fasting (which, honestly, would be better for my current budget).
Does anyone have any experience with this?
Isn't it better to loose fat by give your body enough food throughout the day without starving? This is also where im confused as theres so many contradicting articles on the net. Heres a thing i read on it recently.
I've been thinking of going back to intermittent fasting again but leaning toward a 20 hour fast every day instead of my previous 16.....I'd like to start getting my distance running work in while in a fasted state to work on my body using fat better.
I guess my plan will be closer to a lean gains style than any other (eat stop eat is a few 24 hours fasts a week while warrior diet encourages raw food snacking during the day, yeah?). Probably follow a more paleo style diet outside the fasting.
Lean Gains is great. I like it a lot. Some people can't handle working out fasted, but I prefer it personally.
However, if you follow it to the tee, then it won't be lighter on your wallet. BCAAs can get pretty damn expensive when your going through like 20 grams a day.
It doesn't matter what fad type diet you do to be honest though. At the end of the week, your Macro and Micro nutrient profile and your calories intake are the biggest contributors to what you will look like in the mirror and how you feel.
next couple weeks are gonna be me trying to figure out my maxes for the big three I think. (unless you guys know of a quick and efficient way to figure it out without hurting myself)
then I'm gonna start using the 5-3-1 program and using the spreadsheet that Peen so kindly forwarded to me a few months ago.
If you're just starting, you can do a triple as your starting point. A 1RM is going to be pretty variable at first.
And my fiance has been getting pretty annoyed at all the time I'm spending at the gym.
So she went and bought the powerrack and Texas bar.
You lucky bastard!!!!! The rack from rogue as well?
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CaptainBeyondI've been out walkingRegistered Userregular
Been knocking down old sheds at work with a sledgehammer for the last two days. Got quite a deep pain in my forearms, laying off the gym for the week. Good fun though
Alright, as per the recommendations made by @Penn and @Methuselah from the last thread, I'm upping my food intake.
Yesterday: Breakfast - Chicken Apple sausage (2 links), fried egg (1 whole egg, one egg white) Pre-Workout - BCAAs (6 grams) Post-Workout - ON Natural Whey shake (2 scoops), creatine (5g), raw almonds (2 servings) Lunch - Spinach salad with tuna fish and olive oil (approx. 1 pound), raw walnuts (2 servings) Snack - Baked Chicken Breast (8 ounces), leftover Chicken Apple sausage (~ 1 link) Dinner - Top Sirloin steak (8 ounces), mixed greens salad, sauteed sugar snap peas (approx 6 ounces) Pre-Sleep - ON Casein (1.3 scoops) with 1% milk (12 ounces)
Today: Breakfast - 4 egg omelet (2 whole, 2 whites) with white onion and green pepper, 1/2 an avocado Pre-Workout - BCAAs (6 grams) Post-Workout - ON Natural Whey shake (2 scoops), creatine (5g), raw almonds (2 servings) Lunch - Spinach salad with grilled chicken breast and olive oil (approx. 1 pound), watermelon (.5 pounds) raw walnuts (2 servings)
Projected: Snack - Apple (1 whole) with almond butter (1.5 tablespoons) Dinner - Pork tenderloin (10 ounces), mixed greens salad, steamed broccoli Pre-Sleep - ON Casein (1.3 scoops) with 1% milk (12 ounces)
I havent thrown that into a calorie counter, but it seems like it's an increase in my protein and calorie intake, as well as (I think, maybe we can get a ruling) fitting into the Paleo format. How's this look? Still need more food?
Ugh. I just made the mental connection between increased testosterone from lifting and my hair thinning out a bit over the past year. Google tells me this is a thing.
Alright, as per the recommendations made by @Penn and @Methuselah from the last thread, I'm upping my food intake.
Yesterday: Breakfast - Chicken Apple sausage (2 links), fried egg (1 whole egg, one egg white) Pre-Workout - BCAAs (6 grams) Post-Workout - ON Natural Whey shake (2 scoops), creatine (5g), raw almonds (2 servings) Lunch - Spinach salad with tuna fish and olive oil (approx. 1 pound), raw walnuts (2 servings) Snack - Baked Chicken Breast (8 ounces), leftover Chicken Apple sausage (~ 1 link) Dinner - Top Sirloin steak (8 ounces), mixed greens salad, sauteed sugar snap peas (approx 6 ounces) Pre-Sleep - ON Casein (1.3 scoops) with 1% milk (12 ounces)
Today: Breakfast - 4 egg omelet (2 whole, 2 whites) with white onion and green pepper, 1/2 an avocado Pre-Workout - BCAAs (6 grams) Post-Workout - ON Natural Whey shake (2 scoops), creatine (5g), raw almonds (2 servings) Lunch - Spinach salad with grilled chicken breast and olive oil (approx. 1 pound), watermelon (.5 pounds) raw walnuts (2 servings)
Projected: Snack - Apple (1 whole) with almond butter (1.5 tablespoons) Dinner - Pork tenderloin (10 ounces), mixed greens salad, steamed broccoli Pre-Sleep - ON Casein (1.3 scoops) with 1% milk (12 ounces)
I havent thrown that into a calorie counter, but it seems like it's an increase in my protein and calorie intake, as well as (I think, maybe we can get a ruling) fitting into the Paleo format. How's this look? Still need more food?
The sausage links, milk, and protein isn't strictly paleo, but there's nothing wrong with that. What are your lifts at, and what kind of routine are you doing? Forgive me if I've asked you this before.
Ugh. I just made the mental connection between increased testosterone from lifting and my hair thinning out a bit over the past year. Google tells me this is a thing.
Fuck you, human physiology.
Or that's a thing that just happens to people as they age.
Ugh. I just made the mental connection between increased testosterone from lifting and my hair thinning out a bit over the past year. Google tells me this is a thing.
Fuck you, human physiology.
Or that's a thing that just happens to people as they age.
Not in my case. I was 27 when I started with no sign of hair loss whatsoever and no family history. I had pretty perpetually thick hair.
Alright, as per the recommendations made by @Penn and @Methuselah from the last thread, I'm upping my food intake.
Yesterday: Breakfast - Chicken Apple sausage (2 links), fried egg (1 whole egg, one egg white) Pre-Workout - BCAAs (6 grams) Post-Workout - ON Natural Whey shake (2 scoops), creatine (5g), raw almonds (2 servings) Lunch - Spinach salad with tuna fish and olive oil (approx. 1 pound), raw walnuts (2 servings) Snack - Baked Chicken Breast (8 ounces), leftover Chicken Apple sausage (~ 1 link) Dinner - Top Sirloin steak (8 ounces), mixed greens salad, sauteed sugar snap peas (approx 6 ounces) Pre-Sleep - ON Casein (1.3 scoops) with 1% milk (12 ounces)
Today: Breakfast - 4 egg omelet (2 whole, 2 whites) with white onion and green pepper, 1/2 an avocado Pre-Workout - BCAAs (6 grams) Post-Workout - ON Natural Whey shake (2 scoops), creatine (5g), raw almonds (2 servings) Lunch - Spinach salad with grilled chicken breast and olive oil (approx. 1 pound), watermelon (.5 pounds) raw walnuts (2 servings)
Projected: Snack - Apple (1 whole) with almond butter (1.5 tablespoons) Dinner - Pork tenderloin (10 ounces), mixed greens salad, steamed broccoli Pre-Sleep - ON Casein (1.3 scoops) with 1% milk (12 ounces)
I havent thrown that into a calorie counter, but it seems like it's an increase in my protein and calorie intake, as well as (I think, maybe we can get a ruling) fitting into the Paleo format. How's this look? Still need more food?
why are you using bcaas? They're expensive and you would achieve the same with a) less cost and b) more protein by just taking protein pre workout.
Doing a paleo/carb deprived diet right now, except I'm using dairy milk with my protein shakes. Boy do I miss watermelon, and grapefruit, and shitting like a normal person
next couple weeks are gonna be me trying to figure out my maxes for the big three I think. (unless you guys know of a quick and efficient way to figure it out without hurting myself)
then I'm gonna start using the 5-3-1 program and using the spreadsheet that Peen so kindly forwarded to me a few months ago.
If you're just starting, you can do a triple as your starting point. A 1RM is going to be pretty variable at first.
And my fiance has been getting pretty annoyed at all the time I'm spending at the gym.
So she went and bought the powerrack and Texas bar.
You lucky bastard!!!!! The rack from rogue as well?
So awesome. This is the correct response, rather than to yell about you being "obsessive" and throw down ultimatums (been there, not a great feel).
Hey since we were talking about it Peen would you recommend doing one armed DB rows or both arms?
Not sure how much of a difference it makes since I've never done DB rows of any kind.
I can only speak to what I've done but I do them one armed with the other hand resting on a bench. Do all the rows Oghulk. Do them.
@BEAST! only frail babies run in a fasted state! Lift weights with one hand and eat a pork loin with the other while you listen to screaming black metal and gently hump the air. That's the path to true manhood.
Alright, as per the recommendations made by @Penn and @Methuselah from the last thread, I'm upping my food intake.
Yesterday: Breakfast - Chicken Apple sausage (2 links), fried egg (1 whole egg, one egg white) Pre-Workout - BCAAs (6 grams) Post-Workout - ON Natural Whey shake (2 scoops), creatine (5g), raw almonds (2 servings) Lunch - Spinach salad with tuna fish and olive oil (approx. 1 pound), raw walnuts (2 servings) Snack - Baked Chicken Breast (8 ounces), leftover Chicken Apple sausage (~ 1 link) Dinner - Top Sirloin steak (8 ounces), mixed greens salad, sauteed sugar snap peas (approx 6 ounces) Pre-Sleep - ON Casein (1.3 scoops) with 1% milk (12 ounces)
Today: Breakfast - 4 egg omelet (2 whole, 2 whites) with white onion and green pepper, 1/2 an avocado Pre-Workout - BCAAs (6 grams) Post-Workout - ON Natural Whey shake (2 scoops), creatine (5g), raw almonds (2 servings) Lunch - Spinach salad with grilled chicken breast and olive oil (approx. 1 pound), watermelon (.5 pounds) raw walnuts (2 servings)
Projected: Snack - Apple (1 whole) with almond butter (1.5 tablespoons) Dinner - Pork tenderloin (10 ounces), mixed greens salad, steamed broccoli Pre-Sleep - ON Casein (1.3 scoops) with 1% milk (12 ounces)
I havent thrown that into a calorie counter, but it seems like it's an increase in my protein and calorie intake, as well as (I think, maybe we can get a ruling) fitting into the Paleo format. How's this look? Still need more food?
The sausage links, milk, and protein isn't strictly paleo, but there's nothing wrong with that. What are your lifts at, and what kind of routine are you doing? Forgive me if I've asked you this before.
No worries. It's all buried in the old thread, anyway.
I wondered if a protein supp. would be considered Paleo; guess I have my answer. I'm not willing to drop it from my diet though, as it accounts for 75ish grams of protein per day.
Alright, as per the recommendations made by @Penn and @Methuselah from the last thread, I'm upping my food intake.
Yesterday: Breakfast - Chicken Apple sausage (2 links), fried egg (1 whole egg, one egg white) Pre-Workout - BCAAs (6 grams) Post-Workout - ON Natural Whey shake (2 scoops), creatine (5g), raw almonds (2 servings) Lunch - Spinach salad with tuna fish and olive oil (approx. 1 pound), raw walnuts (2 servings) Snack - Baked Chicken Breast (8 ounces), leftover Chicken Apple sausage (~ 1 link) Dinner - Top Sirloin steak (8 ounces), mixed greens salad, sauteed sugar snap peas (approx 6 ounces) Pre-Sleep - ON Casein (1.3 scoops) with 1% milk (12 ounces)
Today: Breakfast - 4 egg omelet (2 whole, 2 whites) with white onion and green pepper, 1/2 an avocado Pre-Workout - BCAAs (6 grams) Post-Workout - ON Natural Whey shake (2 scoops), creatine (5g), raw almonds (2 servings) Lunch - Spinach salad with grilled chicken breast and olive oil (approx. 1 pound), watermelon (.5 pounds) raw walnuts (2 servings)
Projected: Snack - Apple (1 whole) with almond butter (1.5 tablespoons) Dinner - Pork tenderloin (10 ounces), mixed greens salad, steamed broccoli Pre-Sleep - ON Casein (1.3 scoops) with 1% milk (12 ounces)
I havent thrown that into a calorie counter, but it seems like it's an increase in my protein and calorie intake, as well as (I think, maybe we can get a ruling) fitting into the Paleo format. How's this look? Still need more food?
why are you using bcaas? They're expensive and you would achieve the same with a) less cost and b) more protein by just taking protein pre workout.
I get them from some ON amino chewables, which weren't all that expensive. The upside is that they give me energy, which I struggle with. I'll probably reconsider the cost/benefit of them once I run out. But for now, placebo effect or not, I really feel like they make a difference in how much I can exert.
Doing a paleo/carb deprived diet right now, except I'm using dairy milk with my protein shakes. Boy do I miss watermelon, and grapefruit, and shitting like a normal person
F. I havent finished reading through the Paleo Solution yet, so I haven't seen all the fruit restrictions, but I didn't realize that watermelon was prohibited.
Also, three quotes in one post makes me the winner, even if my lifting sucks.
Posts
ATM I do
Monday: Chest
Tuesday: Rest
Wednesday: Back/Bicepts
Thursday: Shoulders
Friday: Legs/Abs.
While I do chest workout on Mondays, lets say I wanted to do chest again on fridays? Specifically bench press. Is that alright, or am i being stupid? I was thinking maybe once a week for chest may not be enough to build strength.
I have been considering using Mondays as the day I really push heavy weight, with low reps - while fridays I can focus on lesser weight and more reps? What do you guys think?
Anyway, depends on your goals. If you're fairly new to lifting, keeping things simple and progressing on a weekly/fortnightly basis is acceptable.
I already do kickboxing and jiu jitsu 4 times a week, but i want to get stronger.
next couple weeks are gonna be me trying to figure out my maxes for the big three I think. (unless you guys know of a quick and efficient way to figure it out without hurting myself)
then I'm gonna start using the 5-3-1 program and using the spreadsheet that Peen so kindly forwarded to me a few months ago.
PARKER, YOU'RE FIRED! <-- My comic book podcast! Satan look here!
http://www.exrx.net/Calculators/OneRepMax.html
What kind of stretches should I do when I get done so my muscles don't hurt for the next six billion weeks?
If you're just starting, you can do a triple as your starting point. A 1RM is going to be pretty variable at first.
And my fiance has been getting pretty annoyed at all the time I'm spending at the gym.
All the stretches.
But that isn't really going to do much for DOMS. You will stop getting DOMS, at least as severely, after a few weeks as your muscles get used to being worked out.
6 weeks later I'm squattin before work, no problem.
Took a week off, (not intentionally) hit the gym hard - My nemesis has returned
Does anyone have any experience with this?
I may give it a try then and see how I feel. I've been doing pushups every second day. I have a local playground near my house which no one uses - excellent for my cardio session! I guess if it's becoming too much i can just reduce it back to mondays.
Isn't it better to loose fat by give your body enough food throughout the day without starving? This is also where im confused as theres so many contradicting articles on the net. Heres a thing i read on it recently.
http://www.nerdfitness.com/blog/2010/02/08/intermittent-fasting/
Seems a little silly to me - but im still a beginner to all this
Also found out I can do 4 pull-ups, which I didn't expect.
Are you thinking of doing a Lean Gains deal, a Eat Stop Eat deal, a Warrior Diet, or just fasting 1-2 days out of a week?
This will be the push to a 3 plate squat for a triple.
My previous max was 290 for a triple.
So many DOMS
I guess my plan will be closer to a lean gains style than any other (eat stop eat is a few 24 hours fasts a week while warrior diet encourages raw food snacking during the day, yeah?). Probably follow a more paleo style diet outside the fasting.
However, if you follow it to the tee, then it won't be lighter on your wallet. BCAAs can get pretty damn expensive when your going through like 20 grams a day.
It doesn't matter what fad type diet you do to be honest though. At the end of the week, your Macro and Micro nutrient profile and your calories intake are the biggest contributors to what you will look like in the mirror and how you feel.
You lucky bastard!!!!! The rack from rogue as well?
And yeah, @Buddies, BCAAs are expensive but if you're lifting right before you stop the fast you don't really need them.
I'm feelin' yesterday's workout pretty nicely today
Been a while since I was sore like this
Yesterday:
Breakfast - Chicken Apple sausage (2 links), fried egg (1 whole egg, one egg white)
Pre-Workout - BCAAs (6 grams)
Post-Workout - ON Natural Whey shake (2 scoops), creatine (5g), raw almonds (2 servings)
Lunch - Spinach salad with tuna fish and olive oil (approx. 1 pound), raw walnuts (2 servings)
Snack - Baked Chicken Breast (8 ounces), leftover Chicken Apple sausage (~ 1 link)
Dinner - Top Sirloin steak (8 ounces), mixed greens salad, sauteed sugar snap peas (approx 6 ounces)
Pre-Sleep - ON Casein (1.3 scoops) with 1% milk (12 ounces)
Today:
Breakfast - 4 egg omelet (2 whole, 2 whites) with white onion and green pepper, 1/2 an avocado
Pre-Workout - BCAAs (6 grams)
Post-Workout - ON Natural Whey shake (2 scoops), creatine (5g), raw almonds (2 servings)
Lunch - Spinach salad with grilled chicken breast and olive oil (approx. 1 pound), watermelon (.5 pounds) raw walnuts (2 servings)
Projected:
Snack - Apple (1 whole) with almond butter (1.5 tablespoons)
Dinner - Pork tenderloin (10 ounces), mixed greens salad, steamed broccoli
Pre-Sleep - ON Casein (1.3 scoops) with 1% milk (12 ounces)
I havent thrown that into a calorie counter, but it seems like it's an increase in my protein and calorie intake, as well as (I think, maybe we can get a ruling) fitting into the Paleo format. How's this look? Still need more food?
Fuck you, human physiology.
The sausage links, milk, and protein isn't strictly paleo, but there's nothing wrong with that. What are your lifts at, and what kind of routine are you doing? Forgive me if I've asked you this before.
Or that's a thing that just happens to people as they age.
PS4:MrZoompants
Not sure how much of a difference it makes since I've never done DB rows of any kind.
Not in my case. I was 27 when I started with no sign of hair loss whatsoever and no family history. I had pretty perpetually thick hair.
So awesome. This is the correct response, rather than to yell about you being "obsessive" and throw down ultimatums (been there, not a great feel).
Now Kak, let's talk plates.
I can only speak to what I've done but I do them one armed with the other hand resting on a bench. Do all the rows Oghulk. Do them.
@BEAST! only frail babies run in a fasted state! Lift weights with one hand and eat a pork loin with the other while you listen to screaming black metal and gently hump the air. That's the path to true manhood.
No worries. It's all buried in the old thread, anyway.
5/3/1 BBB
5'7", 164lbs
DL 275
Squat 230
Bench 180
OHP 135
I wondered if a protein supp. would be considered Paleo; guess I have my answer. I'm not willing to drop it from my diet though, as it accounts for 75ish grams of protein per day.
I get them from some ON amino chewables, which weren't all that expensive. The upside is that they give me energy, which I struggle with. I'll probably reconsider the cost/benefit of them once I run out. But for now, placebo effect or not, I really feel like they make a difference in how much I can exert.
F. I havent finished reading through the Paleo Solution yet, so I haven't seen all the fruit restrictions, but I didn't realize that watermelon was prohibited.
Also, three quotes in one post makes me the winner, even if my lifting sucks.
I'm taking it slow, damnit!