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Is your body goal lean or bulky?
05-14-2012, 07:22 AM
Lean.
I am 6'0" and 220....a current flabby 220 at that.
I want to be about 195. I know what I will look like at 195 and want to get back there.
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05-14-2012, 04:50 PM
Quote: (05-13-2012 04:36 PM)Rosca Wrote:
One last question: I am skeptical about the use of the weight-training after reading Convict Conditioning. Basically Wade had stated that using weights and such can cause pain in joints and in the back. My only question about this is, how can I do such training without killing myself in the long term?
Thanks for the advice though, I honestly appreciate it. So far I've been going off my dad's card game that he did while serving time. Where you'd take a deck of cards and then when you pull out a card, you do that certain number of push-ups (A king = 13 push-ups, a ace = 1 push-up). It's very challenging, but I am going to get this deck completed sooner or later
And basically my motto for the summer is that I gotta get ripped or die trying
Over time I have questioned Paul Wade's claims to injuries on the barbell. He was probably talking about powerlifters. Even so, it is a concern.
I think that if you stayed flexible, rested enough, had a coach, and did not push yourself too hard on the weights, you would probably not injure yourself on barbells.
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05-15-2012, 03:13 AM
Gents
Just got my BF% measured.
May 1
Height: 5'10''
BF%: 21.1%
Weight: 207.7lbs
Fat-mass: 43.8lbs
I was a bit shocked, but whatever. Time to get chiseled. I started May 1.
I have gone carb-free throughout the week (less than 10gs daily), then I eat a lot (incl lotsa fiber) weekends.
May 12
BF%: 21.7
Weight: 197.3lbs
Fat-mass: 42.9lbs
Yeah, so I must've dropped a shit-load of fluid. Disappointed in the fat-loss, but I had to experiment a bit, so will have to see how things proceed. My routine now looks at follows:
5x WODS (Crossfit every weekday in AM)
3x HIIT (Tabata Protocol/Sprints MWF)
1x long-distance jog/run (Saturday)
3x push-up + crunch routine
In addition, 2-4 times a week (depending on the WOD), I'll stretch, drink loads of water, then lift heavy after cross-jizzin' (7-14 sets of 1-2 reps) to keep my strength up. My 1RM on bench went down from 320 to 310, don't know about my squat, but I guess it's down from 400 two weeks ago.
The goal is to lose the fat (20lbs) while avoiding muscle atrophy. As you can see, the first two weeks were completely ridiculous as my body lost all this water (carbs hold on to water).
So now I'm going to stick to the program, eat healthier carbs in weekends, and drink more water during the week.
A year from now you'll wish you started today
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05-15-2012, 09:34 AM
I started reading "Starting Strength" today, fcuk me, 70 pages on how to do the perfect squat. Can't a personal trainer teach me in one hour?!
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05-15-2012, 10:44 AM
the solution to long term fat loss/staying lean is long term resistance training
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05-15-2012, 10:51 AM
My goal is neither lean nor big. I want to be strong and healthy. I'll take the body that comes with my diet and exercise program which will probably be lean (currently weigh 12 stone at 6"4"). If I were able to easily put on muscle I'd go the bulk route instead.
21 y/o brit.
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05-15-2012, 11:35 AM
I've come to the conclusion Mark Rippetoe is a long-winded fatass whose main redeeming quality is his long-windedness in a world where few provide adequate and/or scientific detail.
Learning how to squat is fucking easy, and he'll confuse as soon as help you. Same goes for deadlift. absolutely worthless advice. Go to your gym, see who squats/deadlifts a shitload, and ask each one how. The past few months I've learnt it's better and more prudent to discount advice from anyone who isn't already where you want to be.
My breakthrough came when I figured out I better ditch the shoes, and squat in my socks (or feet). I almost automatically began pushing harder through my heels and boy did I feel that shit.
Besides the obvious with breathing in, going down, breathing out while going up.
A year from now you'll wish you started today
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05-15-2012, 11:38 AM
Quote: (05-15-2012 10:51 AM)dulst Wrote:
My goal is neither lean nor big. I want to be strong and healthy. I'll take the body that comes with my diet and exercise program which will probably be lean (currently weigh 12 stone at 6"4"). If I were able to easily put on muscle I'd go the bulk route instead.
12 stone at 6'4''??
First of all, I'm insanely jealous of your height. Next, 12 stone is tiny! That's 14*12 = 168lbs.
May I suggest you put on at least 4 stone more? It's automatic pussy. Man, if I was that height I'd be aiming for 16 stone and a BF% of less than 10. Pussy would FLY!
A year from now you'll wish you started today
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05-15-2012, 01:44 PM
Quote: (05-15-2012 11:35 AM)ElJefe Wrote:
I've come to the conclusion Mark Rippetoe is a long-winded fatass whose main redeeming quality is his long-windedness in a world where few provide adequate and/or scientific detail.
Learning how to squat is fucking easy, and he'll confuse as soon as help you. Same goes for deadlift. absolutely worthless advice. Go to your gym, see who squats/deadlifts a shitload, and ask each one how. The past few months I've learnt it's better and more prudent to discount advice from anyone who isn't already where you want to be.
My breakthrough came when I figured out I better ditch the shoes, and squat in my socks (or feet). I almost automatically began pushing harder through my heels and boy did I feel that shit.
Besides the obvious with breathing in, going down, breathing out while going up.
Learning how to squat and deadlift properly is a challenge at any gym since most people do not do those lifts, as they are difficult. Most people don't even go below or near parallel on the squat and they round their backs deadlifting. The bench press is pretty popular though, and somewhat idiot proof.
Velkrum's link posted is pretty solid since powerlifting gyms are very legit. There's no powerlifting community where I'm from (though there is some strongman culture), as most people either have a home gym or go to Snap Fitness.
And I'm not saying that Rippetoe is the one and only source of all compound lifting wisdom, but he's made a career out of coaching and powerlifting himself, so I wouldn't be quick to call his works bullshit because a few big dudes have a different way of doing things. Being big is not a substitute for knowing anything. You can say that the mechanics of deadlifting and squatting are easy but he's seen more mistakes than anybody, and his book covers most of the basics.
I'm not a natural at weightlifting (unlike my buddy, who can squat and deadlift perfectly no problem) so I benefited a lot from his book. My spotter and I would read a chapter, go to the gym, and film our lifts until we did everything with no form errors.
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05-15-2012, 02:04 PM
Quote: (05-15-2012 11:38 AM)ElJefe Wrote:
Quote: (05-15-2012 10:51 AM)dulst Wrote:
My goal is neither lean nor big. I want to be strong and healthy. I'll take the body that comes with my diet and exercise program which will probably be lean (currently weigh 12 stone at 6"4"). If I were able to easily put on muscle I'd go the bulk route instead.
12 stone at 6'4''??
First of all, I'm insanely jealous of your height. Next, 12 stone is tiny! That's 14*12 = 168lbs.
May I suggest you put on at least 4 stone more? It's automatic pussy. Man, if I was that height I'd be aiming for 16 stone and a BF% of less than 10. Pussy would FLY!
Well to be fair he's only 19, I didn't start growing seriously till I was 17, at 19 I was 6' 6" and only 11 stone at my lowest!, very stressful time for me. Now i'm 35, and about 200 lbs.
He doesn't need to be at least 16 stone, that's ridiculous
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05-15-2012, 02:57 PM
Im 6'3" at 228 and 14% BF On top of that I'm hairy. I always have and always will be built like a grizzly bear. I've accepted I'll probably never see my abs, but I think its a fair trade for being built like a brick shithouse.
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05-15-2012, 03:14 PM
Shit, at 35 I'm just trying to look good. Fuck the bulky or lean. I gain quick in the gym and have been working out on and off for years, thus the quickness. Problem is working out consistently while working long hours, or traveling so much. As soon as I start getting it back, the booze and pussy come and steal it all away.
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05-15-2012, 03:57 PM
It would be better if people posted waist measurements in addition to bodyfat percentages, because many bodyfat measurements are unreliable.
Quote: (05-07-2012 03:01 PM)Roosh Wrote:
I don't like having thunder thighs that come from doing squats.
You do deadlifts, and I'll bet your female admirers appreciate the firm, rounded ass from deadlifts or squats.
Quote: (05-15-2012 03:13 AM)ElJefe Wrote:
May 1
Weight: 207.7lbs
Fat-mass: 43.8lbs
May 12
Weight: 197.3lbs
Fat-mass: 42.9lbs
This is a wonderful argument against low-carb. You lost weight without losing fat. Nobody wants deflated muscles with a pot-belly!
Quote:Quote:
5x Crossfit every weekday in AM
3x Tabata Protocol/Sprints MWF
1x long-distance jog/run Saturday
3x push-up + crunch routine
In addition, 2-4 times ... lift heavy (7-14 sets of 1-2 reps)
That is an insane volume for someone who is fat. I really question your intensity. Often I am sore and shaky/on-edge the day after a Crossfit class, unable to workout effectively.
I suggest working out 3-6 times per week. Integrate everything with your Crossfit plan. Push-ups and abs are often part of a Crossfit workout. You can lift heavy and then do Tabata aerobics. A typical Crossfit metabolic conditioning workout counts as a light recovery weightlifting session in addition to an aerobic workout.
But we both know the big problem is your diet. You must be skipping meals, eating junk, and gorging on midnight snacks. Eating regularly with quality should solve the problem.
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05-15-2012, 07:08 PM
Entire box of cereal? Isn't that a fuckload of sugar?
"Colt 45 and two zigzags, baby that's all we need" - Ronald Reagan