[MjFrancis]

Sunday afternoon BBQ:

A burger, a ribeye steak, a chicken breast, a bowl of cold fruit, and a salad. And two beers.

My palette couldn't be more pleased right now.

[celcius]

I know that meat has lots of protein, but what about all the cholesterol that meat has? Does it just get metabolized away during workouts?

[Alienshogun]

Sunday afternoon BBQ: A burger, a ribeye steak, a chicken breast, a bowl of cold fruit, and a salad. And two beers. My palette couldn't be more pleased right now.

Just because or are you celebrating? I had some porksteaks, brats and blue moon earlier at my cousin's graduation party. So much food and it was all so good, so I feel your "pain." ;)

[CliqWriter]

Squatted 200 on Friday. Considering I weigh 155ish and only started weight lifting 2.5 months ago it is a big deal to me.

Good fucking shit bro !! I'm at 157 pounds and I just starting hitting 275 for my sets feels great. Wait until you start at about 240, you will feel like the king the world.
Keep up the hard work !!

[MjFrancis]

Just because or are you celebrating? I had some porksteaks, brats and blue moon earlier at my cousin's graduation party. So much food and it was all so good, so I feel your "pain." ;)

My in-laws are in town, but we always get a bit of family over at one house or the other for a Sunday supper. For all we care we're celebrating 70 degrees and partly sunny weather in the Puget Sound, lol.

I had a Brew Free or Die IPA and a Persnickety Pale Ale. I've become such a lightweight that any more and I'll be in bed by 8:00pm should I have a third beer, that is. Happened to me last weekend.

[reilo]

On the lunch menu today:

2 eggs, 1/2 cup flour, 2/3 cup milk, 1/2 teaspoon salt all battered together

Super-duper-awesome whole wheat slices of bread dipped into aforementioned batter, maple ham and swiss cheese all grilled to perfection.

[Alienshogun]

My in-laws are in town, but we always get a bit of family over at one house or the other for a Sunday supper. For all we care we're celebrating 70 degrees and partly sunny weather in the Puget Sound, lol. I had a Brew Free or Die IPA and a Persnickety Pale Ale. I've become such a lightweight that any more and I'll be in bed by 8:00pm should I have a third beer, that is. Happened to me last weekend.

I hear that. I used to be able to drink a whole 5th of Jamesons/JD in a night no problem. These days I'm in exactly the same boat as you.

On the lunch menu today: 2 eggs, 1/2 cup flour, 2/3 cup milk, 1/2 teaspoon salt all battered together Super-duper-awesome whole wheat slices of bread dipped into aforementioned batter, maple ham and swiss cheese all grilled to perfection.

Sounds BAWSSOME!

[MjFrancis]

I hear that. I used to be able to drink a whole 5th of Jamesons/JD in a night no problem. These days I'm in exactly the same boat as you.

That's okay, more room for brats and burgers and such that way. And it's nice to have beer to compliment a meal, rather than having the idea of getting buzzed or drunk as the ultimate goal of drinking. Plus my wife says I'm a cheap date this way.

If I had to rip off two separate sources to name and describe my eating patterns now, I'd describe it as N.O.V. intermittent fasting. It's not far off from you're imagining it is, I'm sure!

[Draft]

Talking food, what is the best way for a beast to get his daily dose of protein. It's tough getting 200+ grams without cramming a whole bunch of shakes. I've been cooking a buttload of chicken every Sunday and then eating it through the week as between meal snacks. It's not a bad system, but it's kind of a pain in the ass cooking 3 lbs of chicken every Sunday (on top of my normal meal!)

[Alienshogun]

That's okay, more room for brats and burgers and such that way. And it's nice to have beer to compliment a meal, rather than having the idea of getting buzzed or drunk as the ultimate goal of drinking. Plus my wife says I'm a cheap date this way. If I had to rip off two separate sources to name and describe my eating patterns now, I'd describe it as N.O.V. intermittent fasting. It's not far off from you're imagining it is, I'm sure!

I would call that a stomach bomb. ;)

Talking food, what is the best way for a beast to get his daily dose of protein. It's tough getting 200+ grams without cramming a whole bunch of shakes. I've been cooking a buttload of chicken every Sunday and then eating it through the week as between meal snacks. It's not a bad system, but it's kind of a pain in the ass cooking 3 lbs of chicken every Sunday (on top of my normal meal!)

Have you tried a poundstone shake? You could cook a ton of chicken, freeze it then bust that out for shake time.

http://www.youtube.com/watch?feature...uTc-ELo#t=156s

[CrankyJay]

This is the one I go to and I absolutely love it. The free weight area is massive and I generally don't have to wait for benches or squat racks even around 4:30-6 when I am there.

I think they did a remodel there after I moved out of that area. I do remember the free weight room being really nice, with some hot females in there. Great club.

[Draft]

I would call that a stomach bomb. ;) Have you tried a poundstone shake? You could cook a ton of chicken, freeze it then bust that out for shake time. http://www.youtube.com/watch?feature...uTc-ELo#t=156s

OMG. This is vile.

[Alienshogun]

OMG. This is vile.

Throw in some hot sauce. ;)

[Jason's Ultimatum]

Man, my fucking abs are getting more pronounced and shredded since I've gone heavier doing situps.

Also, just realized how much easier it's to do muscle ups on a pullup bar on a bar like this:



I've been doing them on the pulup bar/dip combo machine. It's much harder to do muscle ups on a regular straight bar.

[MjFrancis]

10 year old benches 82lbs, deadlifts 209lbs, and squats 215lbs.

10-year-old champion weightlifter keeps on breaking records - video

Here's an article to accompany this for the sake of conversation that won't revolve around the critique of form.

Youngsters Need Strength Too by Bill Star [PDF]

[MrToughPants]

OMG. This is vile.

2 cups oats
1L milk
2 Bananas
Can of tuna

Twice a day.

[FallingEdge]

The person you're referencing wants to become stronger but likes his current size. He wants to train for strength now. That's not the same thing.

How do you get stronger without getting bigger? Eventually, you reach a limit. He has (or about to) reach his. He has to get bigger or just accept the fact that he is going to be stuck at his current levels of strength.

And on a different note, I am terrible at trying to eat for a cut. I ate a lot today. BBQ and Avengers. Both of which are fantastic but still. 6 pack abs and 10% bf is never going to happen haha.

[Alienshogun]

2 cups oats 1L milk 2 Bananas Can of tuna Twice a day.

What the fuck? Is that a shake?

10 year old benches 82lbs, deadlifts 209lbs, and squats 215lbs. 10-year-old champion weightlifter keeps on breaking records - video Here's an article to accompany this for the sake of conversation that won't revolve around the critique of form. Youngsters Need Strength Too by Bill Star [PDF]

Holy crap

[Veezy]

How do you get stronger without getting bigger? Eventually, you reach a limit. He has (or about to) reach his. He has to get bigger or just accept the fact that he is going to be stuck at his current levels of strength.

Exactly. Technically speaking, one could switch to an advanced sort of programming, such as Texas Method or 5/3/1, get on a crazy tuned diet, measure their weight daily, and calibrate calories around their daily expenditures.

However, as I doubt most of us are on steroids, so long as somebody isn't consuming a ludicrous surplus, one can just eat a healthy diet, make gains, and you're not going to get as big as Jay Cutler or Ronnie Coleman. Actually, for most people, a good diet and a good program will lead to a loss of body fat and an improvement of image.

I can't say it enough, worrying about whatever number is on that scale is pointless, unless you're competing in a sport that has a weight class. Either:

A. Concern yourself with your training progress, done by tracking your numbers and making them go in the positive direction, or
B. Concern yourself with your image in the mirror, done by using photographs and a tape measure and by tracking your diet.

I hear a sprinkle of both is the optimal strategy. Then again, I'm one of those crazy fuckers that thinks the loser below that competed in powerlifting for a bit and did that whole Mr. Olympia thing looked pretty good.

[Le-mo]

Alright, Fitness-Gaf. I've been trying to reduce my mid-section since last year and while I have seen some results the gut is very much still visible. I started my new workout routine last week and my goal is to get more defined/tone and obviously reduce my mid-section. On my weightlifting days I've been aiming for 4-5 reps with heavier weights.

Age:22
Height:5'3
Weight:142
Goal: Get more defined/tone and lose fat on mid-section
Current Training Schedule: Monday - P90X2 - chest/back, abs
Tuesday - P90X2 - X2 Total Body, abs
Wednesday - Chest (a.m.)/P90X2 Plyocide (p.m.)
Thursday - Shoulders, Back (a.m.)/ P90X2 X2 Core (p.m.)
Friday - Arms (a.m.)/ P90X2 Balance and Power
Saturday - Rest
Sunday - P90X2 P.A.P. Upper, abs
Current Training Equipment Available: Sets of 10, 15, 20, 25, 30lbs dumbells. Sets of resistance bands from light- heavy. Foam roller, ab wheel, jump rope, pull up bar, medicine balls (5-20lbs), and stability ball.
Comments: Any advice is appreciated! I've been thinking about pills to help reduce my midsection, but I don't even know where to start.

[OG Kush]

Pills? You crazy son?!

[Timedog]

So I felt like shit on squats a few days ago so went super light (this has happened two weeks in a row, I'm thinking about just making one of my 3 squat days a "light day" every week). 225 felt heavy as fuck and I was supposed to do 260. So I said fuck it. Went super light and worked the bottom portion of my squat with some probably ill-advised (for the knees) quarter squats but just in the bottom portion.

Today I felt awesome and pumped it up to 275 x 3sets x 5reps, and even got 7 reps on the 3rd set. Felt awesome to get that much closer to 300.

PR'd with 140 x 5sets x 3reps on OHP too.

Feels good man.

How do you get stronger without getting bigger? Eventually, you reach a limit. He has (or about to) reach his. He has to get bigger or just accept the fact that he is going to be stuck at his current levels of strength.

The user we're talking about said that he's pretty big, but very weak for his size. I don't think it's a case of him needing to get bigger necessarily, but build strength with his large but weak muscles. I think the limit he reached is the opposite.

But again, if he was okay with being weak (relative to his larger size), then who am I or anyone else to say what's he's doing is wrong? If he just wanted to look a certain way at the beach and didn't give a single fuck about being powerful, more power to him. As it stands, he said he wants to become stronger, and that's cool too. People in the thread can probably help him.

[Timedog]

http://www.youtube.com/watch?feature...uTc-ELo#t=156s

Holy shit. I guess that would maybe make it digest easier/faster so would be good for guys that need to eat ungodly amounts of food. But fuck...

[Le-mo]

Pills? You crazy son?!

Yah, it was just a thought. Just found out about Omega 3 fish oil and going to buy a bottle later today at Costco instead.

[lenovox1]

Alright, Fitness-Gaf. I've been trying to reduce my mid-section since last year and while I have seen some results the gut is very much still visible. I started my new workout routine last week and my goal is to get more defined/tone and obviously reduce my mid-section. On my weightlifting days I've been aiming for 4-5 reps with heavier weights.

You're 5'3" and 142lbs., so I already assume that you have some muscle. So you basically want to lose fat? Doesn't P90X come with a diet plan? Follow that. (Or find a diet plan that will help you lose weight that you can stick to, and go with that instead). If you stay on your diet, you won't have to worry about pills.

As far as doing additional conditioning on top of the stuff you do at home, a quick look through the BeachBody forums already tells me that everyone there will tell you that it's a bad idea. And the way you want to do it, they'd be right. You shouldn't do all that upper body one after the other three days a week with no rest in between. Especially when you're already working out 6 days a week on top of that.

But I'd see no problem with additional conditioning if you had a more balanced gym schedule (that included squats!).

[calza]

I am looking for a home pull up bar, I imagine a door frame one would be best.

Is there any one would recommend? My parents say the door frame in our house might be weak, has anybody had success with 'weak' doorframes?

I have been looking at the Iron Gym and the powerbar 2.

[Luscious LeftFoot]

Comments: Any advice is appreciated! I've been thinking about pills to help reduce my midsection, but I don't even know where to start.

Getting more "toned" or more "defined" is basically a result of reducing body fat, and you can't spot reduce or target areas of weight loss.

Nothing wrong with increasing omega 3/6's but any magic weight loss pill is 100% bunk.

If you're doing P90(whichever) stick with the program for the duration of the 90 days, modify your diet, you'll see results.

[kylej]

Comments: Any advice is appreciated! I've been thinking about pills to help reduce my midsection, but I don't even know where to start.

The only pills that help you lose weight are speed pills. As in, crazy ass uppers. Go watch or read Requiem for a Dream.

[GasProblem]

Bought a gym membership today, guess I'll be joining this thread pretty soon ;)

[Mr.City]

I would call that a stomach bomb. ;) Have you tried a poundstone shake? You could cook a ton of chicken, freeze it then bust that out for shake time. http://www.youtube.com/watch?feature...uTc-ELo#t=156s

Tried it...add more water than you think, or else it gets chunky.

I am looking for a home pull up bar, I imagine a door frame one would be best. Is there any one would recommend? My parents say the door frame in our house might be weak, has anybody had success with 'weak' doorframes? I have been looking at the Iron Gym and the powerbar 2.

Last apartment I was in had weak frames. I ended up buying a free standing chin up bar.

Alright, Fitness-Gaf. I've been trying to reduce my mid-section since last year and while I have seen some results the gut is very much still visible. I started my new workout routine last week and my goal is to get more defined/tone and obviously reduce my mid-section. On my weightlifting days I've been aiming for 4-5 reps with heavier weights.

What's interesting here is that you're interested in dieting pill, yet you haven't listed what you eat.

[kylej]

Bought a gym membership today, guess I'll be joining this thread pretty soon ;)

Nice.

[Natural]

Guys, have any of you had problems with stretch marks from getting bigger? I've some marks on my arms (biceps) for a while and honest to God, I thought it was just to do with my change in diet from when I started lifting 18months or so ago. It was only when a girl at work said to me they're stretch marks did it start to make sense to me haha. I use cocoa butter every day but that hasn't made any differences. Anyone have any recommendations?

[kylej]

Guys, have any of you had problems with stretch marks from getting bigger? I've some marks on my arms (biceps) for a while and honest to God, I thought it was just to do with my change in diet from when I started lifting 18months or so ago. It was only when a girl at work said to me they're stretch marks did it start to make sense to me haha. I use cocoa butter every day but that hasn't made any differences. Anyone have any recommendations?

They're battle scars. Means you're getting big and huge and turning into a swole overlord. Wear them with pride.

[Veezy]

Guys, have any of you had problems with stretch marks from getting bigger? I've some marks on my arms (biceps) for a while and honest to God, I thought it was just to do with my change in diet from when I started lifting 18months or so ago. It was only when a girl at work said to me they're stretch marks did it start to make sense to me haha. I use cocoa butter every day but that hasn't made any differences. Anyone have any recommendations?

I was lucky, in that mine popped up under my arms from my chest getting. The honest truth is that once you have them, it's already too late.

Cocoa butter, keeping it moisturized with a lotion that has Vitamin A, and tanning all can help. The only truly permanent solution is surgery.

[Khal_B]

Wow, I never knew that the stretch marks were permanent. Mine are on my front delts for both shoulders, but I always thought that eventually they would go away. To tell you the truth I only remembered them when reading those last couple posts lol. Oh well.

[despire]

I'd like some suggestions regarding some peanut butter recipes. How do you guys eat it? Straight from the jar or on a bread or how? I've been eating it with toast and raspberry jam but I'd like to know if there is any other good ways to eat it? List your favourites :)

Might sound like a stupid question but I'm not from America and around here pb isn't exactly part of everybodys diet so I'm kind of clueless about it :P

[BruceLeeRoy]

My mediocre L-sit into handstand transition. The L-sit is fine, but the handstand needs a bunch of work. First, I need to continue working on keeping my arms as straight as possible. Much more difficult than it sounds when factoring in legs straight as possible, which I actually think I have down pretty well. But most troubling is the noticeable arch in my lower back. I never realized it was so severe because I feel fine in the moment. Gotta work on that, though I'm not sure how to go about it exactly. Is it as simple as driving my head down even more and focusing on pushing my butt forward? I hope to post a video soon of improved form in the coming weeks.

You bad ass. So impressive. How is your shoulder?

And yet we have people on this forum who have a 225 bench after 5-10 years of training, wondering how to shock the body. There's a misconception here of strength training (i.e Starting Strength, Linear progression, etc) as being the only way to train or that it is the only path that one can take here. And to get back to your question, ( I seem to have gone off topic a bit) people who train "BB-style" (I put quotes there because many of these young bro-builders don't train like BBers) will get stronger, yes; however getting stronger by accident is not quite the same as someone who active pursues strength. Once again, I reference some of the posters here who think a 405 squat/ deadlift, 225 bench is the pinnacle of training after nearly a decade.

Hahahaha hollllly shit. I can't believe that is what you took away from my posts! All I was asking is if there is a effective route to gaining strength without immediately sacrificing a certain body proportion. For you to be actively judging me over that is shocking to me. When did I ever say 225 was a pinnacle of strength!? You are a salty salty guy Mr City I don't understand where I personally offended you in any of my posts.

[yonder]

I'd like some suggestions regarding some peanut butter recipes. How do you guys eat it? Straight from the jar or on a bread or how? I've been eating it with toast and raspberry jam but I'd like to know if there is any other good ways to eat it? List your favourites :) Might sound like a stupid question but I'm not from America and around here pb isn't exactly part of everybodys diet so I'm kind of clueless about it :P

Try it in oatmeal, on fruit, on crackers or mixed with cottage cheese.

Man, I gotta get some more peanut butter.

[Veezy]

I'd like some suggestions regarding some peanut butter recipes. How do you guys eat it? Straight from the jar or on a bread or how? I've been eating it with toast and raspberry jam but I'd like to know if there is any other good ways to eat it? List your favourites :) Might sound like a stupid question but I'm not from America and around here pb isn't exactly part of everybodys diet so I'm kind of clueless about it :P

I at times do it straight from a jar. My favorite thing to do is take a really calorie dense wheat bread, such as this delicious stuff, toast it, slice a banana, blend the peanut butter with a little whole milk to thin it out a bit, and eat it like a sandwich. If I blend enough of the peanut butter, I can slam down 4 or 5 since there's not too much chewing involved. Eat that with a bowl of Greek yogurt and fruit, that's a damn good after gym snack. Yum.

[BruceLeeRoy]

The user we're talking about said that he's pretty big, but very weak for his size. I don't think it's a case of him needing to get bigger necessarily, but build strength with his large but weak muscles. I think the limit he reached is the opposite. But again, if he was okay with being weak (relative to his larger size), then who am I or anyone else to say what's he's doing is wrong? If he just wanted to look a certain way at the beach and didn't give a single fuck about being powerful, more power to him. As it stands, he said he wants to become stronger, and that's cool too. People in the thread can probably help him.

Thanks for understanding the English language Timedog I appreciate it immensely.

[DarthWufei]

I'd like some suggestions regarding some peanut butter recipes. How do you guys eat it? Straight from the jar or on a bread or how? I've been eating it with toast and raspberry jam but I'd like to know if there is any other good ways to eat it? List your favourites :) Might sound like a stupid question but I'm not from America and around here pb isn't exactly part of everybodys diet so I'm kind of clueless about it :P

You can do so much with PB it's insane. Eat it straight, mix it with your oats, make a sandwich, top your pancakes with it, use it in cooking.

When I make another batch of homemade PB, I may try to make some healthy PB cookies and see how they turn out. I made some chocolate PB ones a week ago and they turned out great. I'll post a recipe if these turn out nicely.

[diamondstar]

I am looking for a home pull up bar, I imagine a door frame one would be best. Is there any one would recommend? My parents say the door frame in our house might be weak, has anybody had success with 'weak' doorframes? I have been looking at the Iron Gym and the powerbar 2.

I use the Iron Gym one and it feels very stable. I am not sure how strong my door frame is but no problems whatsoever.

Man.. I killed it yesterday:
Squat 295 3x5 got low on all sets
Row 145 3x5 felt good will try 155 next time
Deadlift 255 3x5 went down to secure form and it felt great this time

Bench was shooting for 210 or 215 3x5. I started with 205 1x5 felt off, 2nd set felt amazing so I said fuck it put 215 on and knocked that shit out 1x5. I sat there and was like fuck I've always wanted to rep 225 but didn't want to risk form or injury.. I just said fuck it, put 225 on and KNOCKED THAT SHIT OUT!

Man it feels amazing to hit goals like that; especially when it ends up being easy.

Only question I have is I am getting some knee pain during squats and after. Am I doing something wrong? My main focus is form and strength.. so I really want to make sure I am doing things right before moving up. Thanks Gaf! Forever grateful for all the help here.

[BruceLeeRoy]

Any of you guys have a vitamix?

The things you can do with nuts and a vitamix are glorious.



1 spoon of that tastes like a glorious PB&J explosion in your mouth.

[CrankyJay]

Man, my fucking abs are getting more pronounced and shredded since I've gone heavier doing situps. Also, just realized how much easier it's to do muscle ups on a pullup bar on a bar like this: I've been doing them on the pulup bar/dip combo machine. It's much harder to do muscle ups on a regular straight bar.

Is this you? Looks like Jason from True Blood.

[FallingEdge]

That fat loss thread the guy posted to help his gf is just full of lols.

[Alienshogun]

Some old guy tried to tell me I'm going too low for squats, he tried to inform me I would blow my knees out. I just smiled and nodded. Great squat workout today. Cycle 5 of 5/3/1 just beginning. Ended the day with 360x5 ATG plus 5 sets of 10 at 240 for assistance. Gonna have to go for a walk later to get all this "snap action" out. ;)

I also think I saw some other dude recording me on his phone, but he could have been recording the girl next to me, lol.

[BruceLeeRoy]

Some old guy tried to tell me I'm going too low for squats, he tried to inform me I would blow my knees out. I just smiled and nodded. Great squat workout today. Cycle 5 of 5/3/1 just beginning. Ended the day with 360x5 ATG plus 5 sets of 10 at 240 for assistance. Gonna have to go for a walk later to get all this "snap action" out. ;) I also think I saw some other dude recording me on his phone, but he could have been recording the girl next to me, lol.

Great great job man. That is really fantastic. Call me crazy but I would put money down that unless his girlfriend was in the middle of a pole dancing class he was probably recording you.
I haven't got the squat pep talk in a while but people constantly try and tell me Deadlifts are guaranteed to screw up my lower back.

[Alienshogun]

Great great job man. That is really fantastic. Call me crazy but I would put money down that unless his girlfriend was in the middle of a pole dancing class he was probably recording you.

Thanks, and well it wasn't his girlfriend that was next to me, it was a female trainer, but there's no way at that angle he would have had her in the camera behind me.

Just funny that both of those things happened in the same day. I guess low squats never go out of style. ;)

And yeah, I used to get that with Deads all the time, that stopped when people started seeing me put 4+ plates on both sides weekly. Hopefully they stop fucking with you soon too, I know it's annoying as hell.

[entrement]

That fat loss thread the guy posted to help his gf is just full of lols.

Yeah.

[DragonKnight]

Posting this in here since my thread has become a clusterfuck. Okay. My gf has been trying to lose weight since nov. Since starting at 185lbs she's dropped 20lbs with low carbing. But now it's time to exercise. I calculated her BMR (1557) and with her activity level her daily calorie needs are 2700cals. I made her a diet with what I learned from this thread. We are poor college students so excuse me if it sounds bare bones. Still, it's high in protein, fat, and low in carbs. On average she get's about 1400 cals a day. I fear this isn't enough and I'm encouraging her to eat just a tad more each day.

Monday, Wednesday, Friday, and Sunday:

Breakfast

2 Eggs 140
2 slices Cheese 188
2tspBenefiber 15
Total 343

Lunch

1cup Sweet Pot. 180
1Tbsp Butter 100
3Tbsp Almonds 190
2tsp Benefiber 15
Total 485

Dinner

1 Sandwich 265.5
2tsp Benefiber 15
1Tbsp Peanut Butter 95
Total 375.5

Snack

Half Avocado 138
Total 138

Tuesday, Thursday, Saturday:

Amt. Food Calories

Breakfast:
8oz Alm. Milk 35
1scoop Pro. Pow. 120
2Tbsp Flax Seed 80
1cup Stra. Berr 50
Half Banana 60.5
1/2 Tbsp Peanut Butter 47.5
Total 393

Lunch
1cup Sweet Pot. 180
1Tbsp Butter 100
3Tbsp Almonds 190
2tsp Benefiber 15
Total 485

Dinner
1 Sandwich 265.5
2tsp Benefiber 15
1Tbsp Peanut Butter 95
Total 375.5

Snack
1/2 Cup Cottage Cheese 103
1/2 Cup Blackberries 31
2Tbsp Flax Seed 80
Total 214

What wrong with this diet? I think it's clean as shit. Her options are limited as we are in college and she's trying to be as vegetarian as possible. And she's doing insanity right now. She wants to stick with that.