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Fitness |OT9|...You looked better before
- Thread starter Chocobro
- Start date
Mind posting your routine? I love reading about other methods out there.
I got to use a prowler for the first time today. It's no joke! What a workout.
Jacksinthe
Banned
So, like, sprinting and heavy bag is hard after heavy leg day O.O
My legs feel like jello. I felt my cat judging me with every kick to the bag. She just had this blank stare like "mmmhmmmm... OK"
My legs feel like jello. I felt my cat judging me with every kick to the bag. She just had this blank stare like "mmmhmmmm... OK"
hendersonhank
Member
I'm getting signficantly different results from two different calorie/macro calculators. They're about the same in calories but big differences in macros.
The one in the OP says 155 protein, 113 carbs, 50 fat on rest days. 155 protein, 209 carbs, 93 fat on workout days.
Leangains calc says 117 protein, 68 carbs, 90 fat on rest days. 117 protein, 348 carbs, 52 fat on workout days.
Why would the leangains calc have more fat on rest days than on workout days, the exact opposite of the OP's calc?
I'm just using these as vague guidelines anyway, the macros are kind of out the window as a vegan -- no way in hell to get only 68 carbs in a day unless all I do is eat nuts, and then my fat would be through the roof. Basically the only way to come close to either calc's recommendations would be with tons of tofu and/or vegan protein powder.
The one in the OP says 155 protein, 113 carbs, 50 fat on rest days. 155 protein, 209 carbs, 93 fat on workout days.
Leangains calc says 117 protein, 68 carbs, 90 fat on rest days. 117 protein, 348 carbs, 52 fat on workout days.
Why would the leangains calc have more fat on rest days than on workout days, the exact opposite of the OP's calc?
I'm just using these as vague guidelines anyway, the macros are kind of out the window as a vegan -- no way in hell to get only 68 carbs in a day unless all I do is eat nuts, and then my fat would be through the roof. Basically the only way to come close to either calc's recommendations would be with tons of tofu and/or vegan protein powder.
Brolic Gaoler
formerly Alienshogun
The lean gains one is more carb restricted except for training days. Your balancing that out with fat instead on off days.
The one in the OP is balanced for carb/fat on both days increasing/decreasing both depending on need.
I can go into more detail if you'd like but a quick overview is I run 3 week blocks where the focus is on either hypertrophy/volume or strength.
It's similar to your standard DUP program where you have a light day, medium day and heavy day for your lifts except the rep scheme and intensity doesn't vary too much during each block. During a hypertrophy block I'll squat and bench 3x a week and deadlift 2x a week. An example week from squats would be:
1. Front squats 4x12 at 60%
2. High bar pause squats 4x8 at 70% plus amrap
3. High bar squats 5x10 at 65% plus amrap
Then each successive week during the block intensity would go up around 2.5%. I use the amraps to autoregulate where my strength is and make adjustments to my calculated max with it, so if let's say I get 15 reps with 70% I probably need to raise my calculated max for next week.
Strength blocks follow a similar scheme but the volume drops off so I only squat and bench 2x a week and deadlift once. Intensity goes up to between 75 and close to 90% for sets of 2 - 6. Eventually I'll run a peaking block to test my maxes where again intensity will go up to 90 - 95%+ and reps will drop to 1 - 3.
Also of note is I use more variation from my competition lifts the further I am from peaking, so during hypertrophy blocks I'll do front squats and use pauses and stuff but the closer I get to peaking the more low bar squatting I'll be doing. I took most of my programming from watching videos by Chad Wesley Smith and Garrett Blevins.
It's similar to your standard DUP program where you have a light day, medium day and heavy day for your lifts except the rep scheme and intensity doesn't vary too much during each block. During a hypertrophy block I'll squat and bench 3x a week and deadlift 2x a week. An example week from squats would be:
1. Front squats 4x12 at 60%
2. High bar pause squats 4x8 at 70% plus amrap
3. High bar squats 5x10 at 65% plus amrap
Then each successive week during the block intensity would go up around 2.5%. I use the amraps to autoregulate where my strength is and make adjustments to my calculated max with it, so if let's say I get 15 reps with 70% I probably need to raise my calculated max for next week.
Strength blocks follow a similar scheme but the volume drops off so I only squat and bench 2x a week and deadlift once. Intensity goes up to between 75 and close to 90% for sets of 2 - 6. Eventually I'll run a peaking block to test my maxes where again intensity will go up to 90 - 95%+ and reps will drop to 1 - 3.
Also of note is I use more variation from my competition lifts the further I am from peaking, so during hypertrophy blocks I'll do front squats and use pauses and stuff but the closer I get to peaking the more low bar squatting I'll be doing. I took most of my programming from watching videos by Chad Wesley Smith and Garrett Blevins.
Very cool thanks for the write up
I'm going to keep focusing on weight loss for now but I like having other programs saved to keep in mind for the future
Psychotext
Member
I didn't quite hit my target time (was wrecked after last night's workout and a lack of sleep)... but I did still get in the top 10. 9th... which will do me nicely (and gives me something to aim for too).
\o/
theytookourjobz
Junior Member
https://www.youtube.com/watch?v=YazBJs6xbPM
https://www.youtube.com/watch?v=Quc_x5KLMQE
Some brutal workouts this week. Did 255x3 front squat with a 5 second pause at the bottom of every rep and a 12 second pause up top. 440 sumo deadlift today with a 5 second pause at the knee. Nutrition has been on point lately otherwise I think I'd be dead. Fish oil consumption and stretching is up about 250%.
https://www.youtube.com/watch?v=Quc_x5KLMQE
Some brutal workouts this week. Did 255x3 front squat with a 5 second pause at the bottom of every rep and a 12 second pause up top. 440 sumo deadlift today with a 5 second pause at the knee. Nutrition has been on point lately otherwise I think I'd be dead. Fish oil consumption and stretching is up about 250%.
Nice! Your videos make me want to try sumo
Do it, it's my favourite exercise. Did some deadlifts today.
https://www.youtube.com/watch?v=xZmVTg7yiOQ
5/5/5/5/7x 160kg/352lbs & 5x 180kg/396lbs.
theytookourjobz
Junior Member
Nice sets! Looked strong! Saw hip thrusts in your videos. How do you like them? I just added them into my training and am starting really light.
victreeb3l
Member
Can anyone suggest some ready to drink recovery supplements I can buy in bulk on Amazon? I'm sure it'd be cheaper if I just bought the powder and milk separately but I just dont have the time in the mornings. I'd like to just leave these in the office fridge and then grab em after my workouts.
Does this Muscle Milk drink look good?
http://www.amazon.com/dp/B00FLVZ4FE/?tag=neogaf0e-20
Currently I'm not taking anything.
Does this Muscle Milk drink look good?
http://www.amazon.com/dp/B00FLVZ4FE/?tag=neogaf0e-20
Currently I'm not taking anything.
victreeb3l
Member
Laziness lol. But if its a lot cheaper then I'll do it. Any recommendations? So far I'm doing mostly cardio and will ramp up weight training in the coming weeks.
Arrowgigantic
Member
You don't even need milk, you can mix a lot of whey powders with water and they taste great that way.
Psychotext
Member
Probably, but speaking as a man with no ass...
That's just crazy talk, there's no such thing.
A big booty should be like the Hulk. There's no upper limit to its immense power.
Jacksinthe
Banned
Been toying with my glucose the past few weeks. I used to keep close to 100 at all times but decided to lower that window to 80-90. Need to be careful at work from dropping too low but I've got the hang of micromanaging this pump. So far so good. Post workout been sitting at 80-85, down from 100. Average post-meal, even with a lot of carbs is about 110-120. No issues so far. Going to watch a bit more closely now that I added cardio but yesterday was right on point.
Dead Prince
Banned
slightly hurt my back doing front squats. reminder to myself. don't record myself. two. stop trying to adjust when youre doing it right already. three. remember to not release breath.
i accidentally slightly hyper extended my back and i heard something.
fortunately it's nothing serious but i'm not going to try to attempt anything that will put a strain on my back.
never bad for good back support and cushion when youre sitting down!
#Teamnobutt.
i accidentally slightly hyper extended my back and i heard something.
fortunately it's nothing serious but i'm not going to try to attempt anything that will put a strain on my back.
never bad for good back support and cushion when youre sitting down!
Probably, but speaking as a man with no ass...
#Teamnobutt.
theytookourjobz
Junior Member
Strength is booty. Booty is strength.
mdsfx
Member
Lol these race pics are always the worst. I haven't once purchased them because theres never a time in a race when you look ok. Here's me making my "it-hurts-so-f*cking-bad" face as I was crossing the finish at a 4-minute pace. Felt like my little hamstrings were going to rip off the bone :[
Psychotext
Member
Holy fuck, are you Kim Kardashian?
Dead Prince
Banned
looks like Jlo but up and roundre
it's not bad actually.unless you count the girl in the back looking at you funny.
and congrats on the run!
Psychotext
Member
Wait... what?
That's what? 800-1200 calories? Still good!
mdsfx
Member
*Few!* Ok thanks! I was pretty worried there for a second.
I didn't put any cream in my coffee though. Didn't want to be too crazy.
lol, well played.
Spiritreaver
Member
This. Some people have them even nearing 20%. Other's it doesn't show unless they're sub 10%. They also come in different shapes and sizes that is 100% genetics.
I'm one of those people that does not have epic arm veins. My bicep vein doesn't show unless I'm crazy lean and even then it's extremely thin. About the width of a couple toothpicks. Hate it, lol. My shoulder/pec/leg vascularity is off the charts though.
#TeamGlutes
Dead Prince
Banned
also. i should have padded the bar doing hip thrust yesterday. RIP
Ah thanks, that makes sense. I noticed faint veins on my forearms recently, but they are barely visible and go away in a few hours. Guess I'll just need to stick to this diet.
Psychotext
Member
Ugh... lost focus about half way through my session and just couldn't get it back. Total mess.
On the subject, what would you do in that situation? Assuming your form was still ok, would you just carry on and do what you could... or would you call it and come back to fight another day?
On the subject, what would you do in that situation? Assuming your form was still ok, would you just carry on and do what you could... or would you call it and come back to fight another day?
Usually I cut it down if I did everything what was important that day.
Call it. Nothing like hating fitness. There are days when I set to do a full workout and - once I realize I'm not feeling it - I'll just bang out the 1-2 compounds i NEEDED to do and bounce. Next day I always come back with a little something to prove (to myself)
Psychotext
Member
I very nearly walked, but I've never done it before and didn't want to set a precedent.
FreddieQuell
Member
It's pretty clear to me now that I was losing strength for about a month because I wasn't getting enough protein. Started supplementing again and I'm back to (slowly) gaining. Real glad I figured that out. Even though my focus is on losing weight, the strength losses were shiity to see every week.
WolfForager
Member
Decided that I'm going to make the move to doing ass to grass squats all the time. Was convinced by a trainer in the gym this evening, he was working in with me on squats and starated preaching the glorious word of deep squats. After a small bit of falling on my ass, I am a believer. Gonna have to take 40kg off my squat, but screw it, shake things up a bit.
frontieruk
Member
My mate would love to lose 40kg of his squats it'd leave him doing body weight squats
esmith08734
Member
285 for 2 on squat today. Could have hit another but I had to DL too after.