[reilo]

Nope, I have been known to go through phases where I eat a pizza a day: easy to make, lots of calories, lots of carbs, lots of protein - perfect.

I'm gonna make pizza tonight. Done.

[kevo_huevo]

So I had x-rays done on my back that I hurt in March. Turns out I have Sacrolilitis, which is inflammation of the sacroiliac joint (http://en.wikipedia.org/wiki/Sacroiliac_joint), and can lead to some pretty nasty conditions. Luckily, I don't have any of the symptoms of any of the complications or really debilitating conditions from sacroilitis. But unfortunately, I pretty much have to live with this forever.

Actions for me like bending forward are absolutely out of the question (I can't even bend to tie my shoes because my back is so stiff/weak). Sucks too, bc I just hit a PR on deadlift before the injury (335 lbs, 2.2x my bodyweight).

I've rested my body for a few weeks and I plan on burning some calories tonight with a push-up/crunch/pull-up/bodyweight squat circuit session. Now, I need to get creative with my workouts at the gym. Gonna try out pilates and other focused core work, but I can't really go heavy anymore on pendlay or bent over bb rows, and I think I'm relegated to wall squats and lunges to protect my back. Feels bad man. It's like my body is breaking down on me know after such an active lifestyle.

[demon]

So I had x-rays done on my back that I hurt in March. Turns out I have Sacrolilitis, which is inflammation of the sacroiliac joint (http://en.wikipedia.org/wiki/Sacroiliac_joint), and can lead to some pretty nasty conditions. Luckily, I don't have any of the symptoms of any of the complications or really debilitating conditions from sacroilitis. But unfortunately, I pretty much have to live with this forever. Actions for me like bending forward are absolutely out of the question (I can't even bend to tie my shoes because my back is so stiff/weak). Sucks too, bc I just hit a PR on deadlift before the injury (335 lbs, 2.2x my bodyweight). I've rested my body for a few weeks and I plan on burning some calories tonight with a push-up/crunch/pull-up/bodyweight squat circuit session. Now, I need to get creative with my workouts at the gym. Gonna try out pilates and other focused core work, but I can't really go heavy anymore on pendlay or bent over bb rows, and I think I'm relegated to wall squats and lunges to protect my back. Feels bad man. It's like my body is breaking down on me know after such an active lifestyle.

Would this be an injury from heavy lifting, or just a fluke thing?

[kevo_huevo]

Would this be an injury from heavy lifting, or just a fluke thing?

unfortunately, that is an unknown. given my sports/athletics background, the doctor said it could have been wear and tear + heavy lifting...it sucks because there isn't really a sure way to tell unless i had these back xrays done when i was younger and maybe pre-injury. so it didnt sound like a fluke occurence. but the event that made me feel the pain was done by lifting, so it could have been the straw the broke the camel's back (yes, horrible pun intended).

[Escape Goat]

I had a horrible cardio session last night that I had to cut it short. I went in at 10 to do some running and theres one car in the parking lot. This guy picked the one elliptical next to the only AMT machine which is what I usually use. I walk in and he says something about us being the few crazy people (since it was so late I guess). I walk up to the AMT and throw my wallet and keys in the cubby and start to get my ear buds plugged in so I can listen to the Olympics.

Then the guy starts talking. And I don't respond. Instead I just nod and make an acknowledging grunt. But he keeps talking and talking about all the marathons he runs across the country. I am giving him zero indications I wish to carry a conversation and yet here we are. Eventually, I take out my earbuds because hell if I can concentrate with him blathering on. If I can talk when doing cardio then I'm doing not it right and I tell him as much. So he continues, I'm assuming he wants to talk and I'm supposed to listen. He had been in town since March for work and left his family behind so I think he is just lonely.

But as he finally takes the hint and says "I'll stop talking your ear off blah blah" he starts to look back at me, but not at my face. Its more towards my stomach/lower half. He does it several times. And I can tell because his elliptical is slightly ahead of my machine so hes well within my peripheral vision. He does this several times. I am certain he was one of the married gays and he wasn't even attempting to be subtle. I don't mind being friendly but some people just can't read non verbal cues very well. :-/

[SeanR1221]

Ended up getting a 2lb rotisserie chicken from Wegmans and I ate the whole thing :-x. Wonder how many ounces that was.

[rando14]

Ended up getting a 2lb rotisserie chicken from Wegmans and I ate the whole thing :-x. Wonder how many ounces that was.

2 lb = 32 ounces

[SeanR1221]

2 lb = 32 ounces

Well I didn't eat the bones :)

[rando14]

Well I didn't eat the bones :)

Sorry man, I don't think this fitness thing is for TOTAL WUSSES. 8-)

[SeanR1221]

Sorry man, I don't think this fitness thing is for TOTAL WUSSES. 8-)

Ahhhhh you gotta eat big to get big!

Seriously, I was still hungry after. What is wrong with me...

[worldrevolution]

Ended up getting a 2lb rotisserie chicken from Wegmans and I ate the whole thing :-x. Wonder how many ounces that was.

Funny, I usually get the Wegmans chickens as well but today I grabbed a Costco one and it was surprisingly delicious and bigger. Unfortunately, I also know it's soaked in brine and pumped with sodium. I spread them out over two days though.

[Veezy]

I think I have pretty decent grip for things like pull ups and deadliest and other things like that, but for some reason, whenever I do shrugs my grip turns to shit and it makes me want to drop the load in a hurry lol.

For me, anything that's not a a core lift I use straps and chalk. Slap 405+ on the bar and shrug it for 10 reps like a boss.

[Cudder]

Shit, I'm out of propane for the grill. Looks like I'm cooking my salmon in the oven. What's the best way to do this? Olive oil it up and put it on a glass dish at 350F? Or wrap it in foil?

[chrisisawesome]

Shit, I'm out of propane for the grill. Looks like I'm cooking my salmon in the oven. What's the best way to do this? Olive oil it up and put it on a glass dish at 350F? Or wrap it in foil?

Wrapping it in foil will poach the salmon. I am a fan of just putting it in the oven on a baking sheet, not wrapping it, at around 400F for 15 mins (depending on size and thickness) to keep it slightly pink in the middle.
Add some salt, pepper a small amount of oil since the salmon is very oily by itself. You could also add any marinade on top of it before putting it in oven if that's what you're feeling.

[Syphon Filter]

So i finally made oatmeal after not eating it since i was a kid. wow does it taste horrible! How can people like this?! I usually can handle bad stuff but this this is on another level of bad. I made it with water so i will try it with milk next time. Not even cinnamon or raisins could save it. It taste like how water basically.

[TheExodu5]

Shit, I'm out of propane for the grill. Looks like I'm cooking my salmon in the oven. What's the best way to do this? Olive oil it up and put it on a glass dish at 350F? Or wrap it in foil?

Put it on parchment paper on a baking sheet. Broil for 5 minutes per side or so (depends on the thickness of the salmon, adjust accordingly).

[Dosia]

Do you guys use straps for deadlift? I am up to 235 3 sets of 6 and I am having trouble holding the bar. If my grip wasnt shit I feel I could lift even more weight as my legs and back arent getting too tired, I just cant hold the bar.

[rando14]

Do you guys use straps for deadlift? I am up to 235 3 sets of 6 and I am having trouble holding the bar. If my grip wasnt shit I feel I could lift even more weight as my legs and back arent getting too tired, I just cant hold the bar.

Don't use straps. Build your grip with rows, pull/chin ups, shrugs, etc. Chalk when you're going really heavy.

[Dosia]

Don't use straps. Build your grip with rows, pull/chin ups, shrugs, etc. Chalk when you're going really heavy.

Alright thanks. Yeah I do all those mentioned, I guess I just need patience.

[Gray Man]

I know I asked this question before, but I'm curious to ask it again. Does anyone here do anything in the Strongman department? Specifically Atlas stone lifting and shouldering?

[demon]

Do you guys use straps for deadlift? I am up to 235 3 sets of 6 and I am having trouble holding the bar. If my grip wasnt shit I feel I could lift even more weight as my legs and back arent getting too tired, I just cant hold the bar.

Shit, I did 235 today and can't even do sets of 3. I'm doing Stronglifts so I'm supposed to do 1x5 but I just do 3x2 instead. No they don't allow chalk and yes I'm doing the alternating grip.

[Petrie]

Don't use straps. Build your grip with rows, pull/chin ups, shrugs, etc. Chalk when you're going really heavy.

Eh. My gym doesn't allow chalk so I use straps. I don't see the issue, I do deads to train my core, back, etc. I'm not training my grip, so it isn't going to hold me back.

Eventually I'll be able to use chalk at a better gym, but we don't have any here who allow it.

I wouldn't use straps for anything under 2x bodyweight though, but that's just me.

[rando14]

Eh. My gym doesn't allow chalk so I use straps. I don't see the issue, I do deads to train my core, back, etc. I'm not training my grip, so it isn't going to hold me back. Eventually I'll be able to use chalk at a better gym, but we don't have any here who allow it.

I don't understand, why wouldn't you want a strong grip? It'll only be beneficial for all pulling exercises, especially when you go heavy. Being able to do heavy shrugs without my hands giving in is awesome.

[Petrie]

I don't understand, why wouldn't you want a strong grip? It'll only be beneficial for all pulling exercises, especially when you go heavy. Being able to do heavy shrugs without my hands giving in is awesome.

I'm sure it's awesome, but if I can't use chalk, I'm not going to let that hold me back from increasing the weight if straps are able to fill that role. Would I rather use chalk? Sure. But the primary reason I deadlift is to train my back, so I won't let grip hold that back.

[demon]

What is that stuff that acts like chalk but doesn't make a mess? Someone posted it a few months back, it comes in a ball or something...

[abuC]

Oly lifters say.. fuck yo back squat

Beast mode.

[Soka]

So i finally made oatmeal after not eating it since i was a kid. wow does it taste horrible! How can people like this?! I usually can handle bad stuff but this this is on another level of bad. I made it with water so i will try it with milk next time. Not even cinnamon or raisins could save it. It taste like how water basically.

I do the following:

1 cup old-fashioned oats
1 1/4th cup milk
Microwave on medium for ~3.5-4.5 minutes, depending on your microwave
Add some cinnamon
Add a half scoop of vanilla protein powder (or, a drop or two of vanilla extract if you don't have or don't want to use protein powder)

Then, you have two choices:

1) Get your favorite flavor of yogurt and put spoonfuls on top of the oatmeal. omgsogood
2) Throw in a shit ton of blueberries, sliced strawberries, sliced bananas, and raisins.

In either case, make sure you get a either a bit of yogurt or some pieces of fruit with every spoonful. I hate the taste of plain oatmeal, but if you put enough shit in it it's awesome and healthy.

What is that stuff that acts like chalk but doesn't make a mess? Someone posted it a few months back, it comes in a ball or something...

Liquid chalk: http://www.amazon.com/Edelweiss-Liqu.../dp/B000MWC9IM

[SaskBoy]

So today my friend commented on how much bigger I look. Feels good man.

Today I weighed in at 207 lbs. I'm 6'4.

[rando14]

I'm sure it's awesome, but if I can't use chalk, I'm not going to let that hold me back from increasing the weight if straps are able to fill that role. Would I rather use chalk? Sure. But the primary reason I deadlift is to train my back, so I won't let grip hold that back.

As long as you're making those gains :)

What is that stuff that acts like chalk but doesn't make a mess? Someone posted it a few months back, it comes in a ball or something...

Eco ball

[FallingEdge]

Oly lifters say.. fuck yo back squat

who is that?

And regarding aesthetics, that dood pretty much has my ideal body type. Just big and strong.

[Soka]

I just realized you can watch all the Olympic replays on NBC.com... weightlifting motivation for life right there. Lin Qingfeng is a beast.

[PantherLotus]

Shit, I'm out of propane for the grill. Looks like I'm cooking my salmon in the oven. What's the best way to do this? Olive oil it up and put it on a glass dish at 350F? Or wrap it in foil?

Seriously, don't waste another moment. And use a non-stick baking stone dish and avoid oil altogether. Serve with a slice of lemon and some brown rice for a quality carb.

And if you like fish, make sure and get a lemon pepper seasoning as well. Tastes great on shrimp and pollack especially.

[The Int3rsect]

So i finally made oatmeal after not eating it since i was a kid. wow does it taste horrible! How can people like this?! I usually can handle bad stuff but this this is on another level of bad. I made it with water so i will try it with milk next time. Not even cinnamon or raisins could save it. It taste like how water basically.

I add a tbsp of apple sauce + dried cranberries + cinnamon.

Best meal of the day, really.

[Callibretto]

Hi fitness gaf, I'm really fat and need help and advice for a weight loss program and diet. Any ideas how to start? I have gym membership so have access to some eqipment there like treadmill etc, advice like how often I have to go to gym, how long should i exercise per session and what tool to use will be helpful. And some general diet advice too I guess.
I hope I go to the right thread.

[demon]

Hi fitness gaf, I'm really fat and need help and advice for a weight loss program and diet. Any ideas how to start? I have gym membership so have access to some eqipment there like treadmill etc, advice like how often I have to go to gym, how long should i exercise per session and what tool to use will be helpful. And some general diet advice too I guess. I hope I go to the right thread.

It's definitely the right thread, although there is a weight loss thread that me be better for motivation and support from people in your situation. I'm probably not the best person to give advice for someone with your goal, but if you're obese and just trying to lose weight, pretty much any exercise will do you good and the very most important thing is to stick with it, not get discouraged by a lack of short-term results and keep in mind that it's a marathon, not a sprint. You'll probably be recommended cardio 4-5 times a week and some light weight lifting to start off. Diet-wise, definitely cut all crap from your diet. You know what that is.

The most important thing you'll need is the will power to stay at it. If you have that, you'll see results. Also, try to make lifestyle changes (like in your diet) that you know you'll be able to stick with long-term, otherwise you run the risk of rebounding. Don't be afraid of sacrifice though. Good luck dude.

[Ketch]

Hi fitness gaf, I'm really fat and need help and advice for a weight loss program and diet. Any ideas how to start? I have gym membership so have access to some eqipment there like treadmill etc, advice like how often I have to go to gym, how long should i exercise per session and what tool to use will be helpful. And some general diet advice too I guess. I hope I go to the right thread.

You don't have to go to the gym but you should work out everyday, focus on cardio. Start by walking or jogging for 30 minutes at a time... do 2 or 3 days and then take one day and do something super easy/low intensity. If you're jogging, walk on your off day. If your walking do some low intensity bike or elliptical on your off day. As long as you're mindful of not over doing it (listen to your body), you can easily do cardio every day and loose weight fast.

#1 tip for diet is cut out all the sugar. No soda, no candy, no juice, no ice cream, no sugar in your coffee... none. Zero tolerance is the key, sugar is the devil. If you want a treat eat some fruit. Think of any sugar you want to eat as throwing away your 30 minutes of cardio you did that day.

Another good tip for just starting out diet is to limit your starches. I used to think like no carb was the way to go (and it can be) but it's waaaay easier to just limit starches to one meal a day.

Also, drink water! Now that you're not drinking soda or juice, you should be replacing all that with water. Water is super good for you, it helps you feel full while also flushing out toxins and boosting your metabolism.

Get serious-be strict on yourself. Start right now!

[Castor Krieg]

skim milk

So no protein shakes? Is 1.5% ok?

EDIT: Just checked, it's between 0% and 0.5-0.7%. I normally use 1.5% but will get lower one for post-workout drink.

Hi fitness gaf, I'm really fat and need help and advice for a weight loss program and diet. Any ideas how to start? I have gym membership so have access to some eqipment there like treadmill etc, advice like how often I have to go to gym, how long should i exercise per session and what tool to use will be helpful. And some general diet advice too I guess. I hope I go to the right thread.

The best way to start is IMO go to the gym, and ask some fitness trainers there to get you an exercise regimen focused on burning fat. They know the best, and they are paid to do it. They will walk you through all the steps, show you proper posture, etc. Then simply repeat, repeat, repeat. Listen to the music, read book on the bicycle, whatever, just do the exercises. Also, change your diet. No munching, no late-night snack, cut down on ice-cream, pizza, all that shit. 1-2 a week you can eat something sweet e.g. I sometimes treat myself with Ben & Jerry's, but I use the espresso cup for the amount I eat. The secret is to eat all in moderation.

EasyTGT made some great recommendations, to elaborate on that - everytime you are hungry, eat fruits or drink water. Lot's of it. I go through 3-4l of water per day, 2-3 bananas, etc.

[demon]

^ Really? Aren't most trainers at your average gym kind of a scam? You can probably get more solid advice off the internet than from a trainer at your gym, and you don't have to pay for it. Maybe some are worth it though, I dunno.

Also, why is skim milk better for post-workout? I usually get 2%.

[Callibretto]

there's a personal trainer in my gym but they're pretty expensive.

[Castor Krieg]

^ Really? Aren't most trainers at your average gym kind of a scam? You can probably get more solid advice off the internet than from a trainer at your gym, and you don't have to pay for it. Maybe some are worth it though, I dunno.

How can it be a scam? Those people exercise and train for the living, they are probably the best advisors you can get. Internet is filled with crap and shit advice. Even worse, good advice is often tailored for a person giving that advice, but they don't mention that. Depending on how fit you are you will be doing different exercises.

there's a personal trainer in my gym but they're pretty expensive.

When I joined the gym one session with a personal trainer to do your exercise regimen was included in the price. You do not have to train with him every time, that is a waste of money, but it works with people who want to be encouraged and "more involved" in the exercise. Think of it as additional social benefits you have to pay for. Just talk with him to give you exercise list, show you proper posture (which is important!) and check for the first time if you are doing it right. IMO you shouldn't be asked to pay for that at all; you're exercising there = they are making money on your gym membership.

You can also exercise at home - I suggest simple stretches.

My father is also overweight, and he needs to start a diet as well as exercise. He/you will not be able to exercise properly if you are out of breath after 10 seconds. Stretches first, exercise enough to sweat, but not enough that you cannot catch your breath, that is dangerous.

[demon]

Whenever I see a client with a trainer at my gym, they always spend 45 minutes on the bullshittiest machines. Just seems like a waste to me. Plus I haven't heard good things about trainers from other people. I suppose if you want help with form on exercises like squats and stuff like that, but if all you're trying to do is burn fat, I don't see why you'd need to spend all that money for someone to give you a cardio regimen.

[miyuru]

That's true, but a trainer also acts as a source of empowerment and confidence through learning the exercises and familiarizing oneself with the gym. That and as a source of motivation.

I agree with the idea of having a session with a trainer to get you started if you are new to everything for sure.

[despire]

Problem with personal trainers is that 99% of the time they really don't know jack shit. I mean I'm probably more qualified to act as a personal trainer than any professional one's I've ever seen. Most of the types you see at any commercial gym are 20-year-old dudes who's only qualification for the job is that they look fit. They don't have any education and if they do it's some month long course. One good example of a crappy personal trainer is the one my friend has hired. He is supposedly one of the best in the country but sure enough he has my friend squatting on a fucking bosu ball...

When you hire them they act as they are interested in you and your goals but in the end they always give you the same 3-day split routine with machines. You need to be on steroids to get anywhere with that kind of routine and that's kind of the point. Gyms best clients are those that buy that 12 month membership at the start of the year and workout a few weeks but quit because they aren't seeing any improvement.

Someone said that personal trainer's are the best source of info you can get but unfortunately that's not true. Of course there are brilliant personal trainer's out there but the chance of actually getting one is quite slim. I'd trust more the stuff I find online than the average personal trainer. There's of course a ton of crap online but there's also so many good sources (like this thread)..

http://rippedbody.jp/2011/12/02/do-y...-your-trainer/

[ToyMachine228]

So I haven't really had any junk food in years, until yesterday. I had a Wendy's chili and 5-piece nugget for lunch, and a burger and fries from Cracker Barrel. Soon as I got home, I basically passed out on the couch at my house. I woke up at midnight with a dry throat, a dizzy head, and the classic "I'm going to puke" feeling. I went to bed after I got up and I feel slightly better now, but I still feel like I have no energy, my joints hurt and I have an all around "off" feeling. And for some reason my nose keeps getting stuffed up at random times and then clearing up. Is this really happening because I ate junk food for the first time in ages?

[ciridesu]

So i finally made oatmeal after not eating it since i was a kid. wow does it taste horrible! How can people like this?! I usually can handle bad stuff but this this is on another level of bad. I made it with water so i will try it with milk next time. Not even cinnamon or raisins could save it. It taste like how water basically.

Jumbo oats are the only way to go and amazing as fuck. Traditional quick oats and such are terrible.

[OG Kush]

So I haven't really had any junk food in years, until yesterday. I had a Wendy's chili and 5-piece nugget for lunch, and a burger and fries from Cracker Barrel. Soon as I got home, I basically passed out on the couch at my house. I woke up at midnight with a dry throat, a dizzy head, and the classic "I'm going to puke" feeling. I went to bed after I got up and I feel slightly better now, but I still feel like I have no energy, my joints hurt and I have an all around "off" feeling. And for some reason my nose keeps getting stuffed up at random times and then clearing up. Is this really happening because I ate junk food for the first time in ages?

This sounds more like food poisoning! When I eat fast food after a long time my stomach just starts gRowling and have to shit it out.

[Castor Krieg]

http://rippedbody.jp/2011/12/02/do-y...-your-trainer/

The article makes some good points, but I will never take advice from someone looking like that, no offence. If you want to stay a virgin all your life, go right ahead.

[despire]

The article makes some good points, but I will never take advice from someone looking like that, no offence. If you want to stay a virgin all your life, go right ahead.

Um, wat?

[Castor Krieg]

Um, wat?

Sorry, got confused. Was referring to the article linked within the article you posted. The one you posted is solid.

[despire]

Sorry, got confused. Was referring to the article linked within the article you posted. The one you posted is solid.

The Leangains.com article?