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Guess the jump will take a little longer than I thought. I didn't warm up really, and jumped from my 225 set straight to 405. Impatient. Squeezed out 385 with some assist afterwards. More KFC, and more training...
you should try it without the gloves, lifting without em gives you way more hand torque and helps you transfer more force into the bar.
Big 3 currently.. Bench 350 (135lb DBx10), Squat 375, Dead 500. I don't lift heavy much anymore and I never do deadlifts. More hypertrophy as I'm trying to avoid injury and build muscle not power.
Always wanted to compete, but never committed myself to it. Just turned 22 a week ago, so hopefully I'll make it happen before I'm considered an open lifter.
Always wanted to compete, but never committed myself to it. Just turned 22 a week ago, so hopefully I'll make it happen before I'm considered an open lifter.
I'm doing my last meet this June for provincials as a junior, and will probably call it for the next little while. Powerlifting has been very fun and motivating, but its been a few years for me now, so time to move on.
you should definitely compete man, those are solid lifts
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
Been lurking this forum for some time and thought I'd share the results of my diet over the last 4-5 months. I kind of let myself go over the last few years as life got busy and only realized 5 months ago how fat I ended up getting.
It's been an amazing journey and I have to say, I enjoyed almost every minute of it.
Being at manlet height of 5'7, I went from 170lbs down to 140lbs and am probably at 10-11% bf atm.
Now I'm eating at maintenance for 2 weeks to get my hormones and metabolism "reset" before hitting a moderate surplus and lean bulking to put on mass with as little fat gain as possible.
Been lurking this forum for some time and thought I'd share the results of my diet over the last 4-5 months. I kind of let myself go over the last few years as life got busy and only realized 5 months ago how fat I ended up getting.
It's been an amazing journey and I have to say, I enjoyed almost every minute of it.
Being at manlet height of 5'7, I went from 170lbs down to 140lbs and am probably at 10-11% bf atm.
Now I'm eating at maintenance for 2 weeks to get my hormones and metabolism "reset" before hitting a moderate surplus and lean bulking to put on mass with as little fat gain as possible.
nicely done. i'm in the same position, training starts today.
i eat very healthy but have a slight beer problem/addiction/obsession. need to at the very least cut it down by three quarters.
Got a few PMs about my transformation so I thought I'd post it here so that hopefully it helps more people.
I'm not fitness expert but have acquired a lot of knowledge over the last little while since I'm genuinely interested in fitness and nutrition and have participated in a lot of forums, watched lots of youtube videos from people like Kinobody, Matt Ogus, Eric Helms (awesome and very knowledgeable coach--highly recommended), and read a lot of articles from nutrition guru Lyle McDonald (Articles : Bodyrecomposition). While not necessary to cut or bulk successfully, I think having the knowledge is amazing because it stays with you for life and gives you the tools to change your body at any time without having to rely on anyone else.
These are the rules I followed (all gathered from the various sources above):
1. Track your food intake (not necessary maybe but for me I like being accurate and this honestly takes NO TIME once you get the hang of it). It's so easy it takes me less than a minute to update every day. Also enables me to make adjustments at any time. Start paying attention to food labels and get a feel for how many cals are in each type of food. E.g. Medium McDonald's mocha is 360 cals. Easy peasy and if I feel like I want to drink that, I can fit it into my total calories for the day.
2. Eat at a caloric deficit (duh). My maintenance was around 2000-2100 so I ate at 1500-1600. I eventually went down as low as 1400 calories in the final 1.5 months of my diet). I didn't do much cardio which was why my calories were that low (remember I'm only 5'7). I probably could've eaten at 1600-1700 the whole way if I did more cardio but honestly, I just didn't have time and was also quite lazy about doing cardio. I probably did cardio once every couple weeks on the bike at moderate intensity ~30 minutes tops.
-a) keep protein at 1g/lb of bodyweight (can go up to 1.5g/lb if you want). This is important to spare lean body mass when cutting. (I kept it at ~140-160g)
b) keep fat at 25-30% of total calories (~40g for me)
c) Fill the rest of the calories with carbs (~130-140g for me)
so for a 1500 cal diet your macros may be 150p, 130c, 41f assuming you're at 140-150lbs. It doesn't have to be exact. My carbs were often higher than my protein.
3. WORKOUT. I worked out 3x a week. Focused on strength.
ADDITIONAL NOTES:
Spoiler!
Some of you asked me if I went low carb. The answer is no because it is not necessary.
You want to make cutting as enjoyable as possible and for myself personally, I tried low carb in the past and absolutely hated it. Not saying it can't work for you but it's not necessary.
I ate clean maybe 70% of the time, especially on weekdays (office job = easy routine). I ate 1-2 pieces of fruit a day, veggies almost every meal, took fish oil and multivitamin. My carbs for most of my meals aside from fruits are "clean" in the sense that they are non-processed. I feel this is more a health thing vs a fat loss thing (you don't need to eat clean to lose fat).
Now, once I have the big 70% of my calories figured out, I fill the rest with junk to make things more enjoyable: potato chips, mcdonald's/starbucks mochas, Chipotle, instant noodles, chocolates etc. so long as I was able to fit them into my caloric budget for the day. NOTE that obviously drinks won't make you full and calorie-dense foods like chocolates etc. will leave you hungry which is why I don't suggest doing it ALL the time. Fit it in when you can but nobody is saying you should be eating junk exclusively on a diet.
Meal timing/freq: I'm sure most people know it doesn't matter when/how often you eat. I structured my meals so that my breakfast and lunch are relatively small with a big dinner. I like going to bed feeling full. You can try intermittent fasting if you want to make it even easier (look it up). I didn't do IF but the principle of saving my big meals for the evening is still the same.
Cheat day: Not necessary from a physiological perspective but more psychological: Every Saturday was a more relaxed day where I ate at approx maintenance and had more junk (within reason). Keeps me sane.
Alcohol: I did not drink much alcohol (not much of a drinker) but when I did, it was either on a cheat day or I would estimate the caloric intake (extremely rough) and just ensured I didn't binge like crazy on that night out. It's pretty straightforward.
Highly recommend reading this: 10 Ways to Deal with Holiday Weight Gain : Bodyrecomposition
relates to social outings too. If I know I'll be going out later at night, I would either do a bit of extra cardio in the morning (if I'm up for it) or eat less during the day (likely fill up on more protein to ensure I can hit my protein requirement for the day) and just enjoy my night out. If I overeat one day, I either don't sweat it, or eat a bit less the next day. Again, it's all a numbers game.
nah man I wasn't starving. In fact, most days (90% of the time) I was full and satisfied.
The only time I was very hungry was in the first 1-2 weeks which was expected but my body adapted fairly quickly.
As for going down to 140 lbs, it's honestly up to you. Just don't let anyone's ill informed blanket statements like "never go below 1600 calories...that's starvation territory!", or "if you cut to 140 lbs you'll be scrawny as chit, you need to gain weight first!" influence your decision. Most don't even bother asking about height, bf%, and activity level before making statements like that!
BTW I got crappy asian genes so a lot of you probably have faster metabolisms and won't really need to go down to 1400 calories. I'm pretty sedentary too and didn't do much cardio so you have to take that into account.
Last edited by Oleophobic; 04-11-2016 at 02:24 PM.
Deadlifted for the first time this year. I started my workout with BB rows then a couple buddies were deadlifting so I figured fuck it and worked in with them. Warmed up with 315 x8, then 405 for a single, 455 for a single and then pulled 475 Raw, no belt, very easy. Stopped there as I was just getting a feel for it. I think I could easily be in the 500's now.
Finished my 6 weeks of HRT last week - lost a week due to a flu. It went pretty well, gained about 4 or 5 lbs depending on the day, and bf% went down.
Tomorrow I start an actual bodybuilding program - a 4 day body part split. I always preferred a more athletic TBT program, but I'm just going for size now that I actually can. Can't wait to see how this goes!
Finished my 6 weeks of HRT last week - lost a week due to a flu. It went pretty well, gained about 4 or 5 lbs depending on the day, and bf% went down.
Tomorrow I start an actual bodybuilding program - a 4 day body part split. I always preferred a more athletic TBT program, but I'm just going for size now that I actually can. Can't wait to see how this goes!
Yeah down to 140 is crazy. I've been watching what I eat somewhat strict now for a month (turned 27 at the beginning of April). I'm already a pretty active guy, but always chubbier. Down from 196lbs to 180.1 as of this morning. Haven't upped my gym time as I still try to go 4 times a week. Though changed my routine up a lot. Definitely more geared towards leaning out vs putting on mass. Plus about 45 minutes on the treadmill at the start of my routine. Diet has changed to mostly eat healthy stuff, but cut out a LOT of carbs. I'm still keeping a max of 100g of carbs a day, but I have a physical job (average 28k steps a day) so some carbs dun scare me. But obviously keep sugars down, no bread, no buns etc so that rules out soooo much junk food.
My lunches are boring as fuck but it works. Plain Greek yogurt, cottage cheese, steamed/roasted veggies and some meat, whether it be fish, chicken, beef etc. Also cashews and beef jerky and stuff you can snack on a bit. No photos tho cuz as far as I'm concerned I'm still a fat POS
That's pretty good man. How long have you been cutting?
What's your weight lifting routine like?
Quote:
Originally Posted by 320icar
Yeah down to 140 is crazy. I've been watching what I eat somewhat strict now for a month (turned 27 at the beginning of April). I'm already a pretty active guy, but always chubbier. Down from 196lbs to 180.1 as of this morning. Haven't upped my gym time as I still try to go 4 times a week. Though changed my routine up a lot. Definitely more geared towards leaning out vs putting on mass. Plus about 45 minutes on the treadmill at the start of my routine. Diet has changed to mostly eat healthy stuff, but cut out a LOT of carbs. I'm still keeping a max of 100g of carbs a day, but I have a physical job (average 28k steps a day) so some carbs dun scare me. But obviously keep sugars down, no bread, no buns etc so that rules out soooo much junk food.
My lunches are boring as fuck but it works. Plain Greek yogurt, cottage cheese, steamed/roasted veggies and some meat, whether it be fish, chicken, beef etc. Also cashews and beef jerky and stuff you can snack on a bit. No photos tho cuz as far as I'm concerned I'm still a fat POS
LOL I very much hesitate to use the word cutting Heheh. Much prefer 'diet' until you actually see some cuts
Work out routine is the very generic 4-5 days a week kind of schedule. Back, chest, legs, shoulders then arms. Higher volume with lower weight (12-15 reps instead of the classic 8-10 to glory lol). Trying to focus on contraction and clean steady movements over heavy weights for size. Really the goal is to improve my cardio and lose body fat. So running 45 minutes fasted in the morning before work and gym, walking to work, Doing hikes on my days off.
Coles notes: just choosing a more active healthy lifestyle
Sounds like you are doing cardio + cardio.
To gain more size, you need time under tension. So when you're doing all those reps and tearing muscles, that's how you gain size when you said you don't want. I did 5x5 for 10 months last year and ended up losing 40lbs and I'm not huge or buff at all. But I was doing all compound lifts. 5 reps does give you some size but more strength and it's nice to never be sore.
Quote:
Originally Posted by 320icar
LOL I very much hesitate to use the word cutting Heheh. Much prefer 'diet' until you actually see some cuts
Work out routine is the very generic 4-5 days a week kind of schedule. Back, chest, legs, shoulders then arms. Higher volume with lower weight (12-15 reps instead of the classic 8-10 to glory lol). Trying to focus on contraction and clean steady movements over heavy weights for size. Really the goal is to improve my cardio and lose body fat. So running 45 minutes fasted in the morning before work and gym, walking to work, Doing hikes on my days off.
Coles notes: just choosing a more active healthy lifestyle
Anyone here do any oly lifting? I've been practicing my cleans for quite a while now, and I still can't seem to get that hip pop that I see so many lifters doing. Is that an intentional pop, or is it just a result of the triple extension? I know you're not supposed to bounce the bar off of your upper thighs
Anyone here do any oly lifting? I've been practicing my cleans for quite a while now, and I still can't seem to get that hip pop that I see so many lifters doing. Is that an intentional pop, or is it just a result of the triple extension? I know you're not supposed to bounce the bar off of your upper thighs
You're correct the bar shouldn't 'bounce' out of the pocket, but it should make contact with your body. The pop you see is a result of the triple extension and it should be the most explosive part of the 1st and 2nd pull. (think slow to the knees, faster to the thigh and fastest as the bar contacts your hips).
I think this video from Aleskey Torokhtiy (olympic gold medalist) explains the 2nd pull the best. He has a LOT of great videos about Oly lifting ranging from mobility to all out training cycles.
You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. By joining our free community you will have access to post topics, communicate privately with other members (PM), respond to polls, upload content and access many other special features. Registration is fast, simple and absolutely free so please, join our community today!
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