*** The 2016 Gym Rats Thread ***

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Somnambulist said:
Since the LeanGains days more research has been done and really there's not an advantage to I.F. for fat loss other than adherence - for some people it's easier to stick to a diet if they skip breakfast and save the calories to make bigger meals later in the day - but it's certainly not detrimental. Preference and all that.

For muscle gain it looks like it doesn't hurt but may not be as beneficial as spreading protein intake over 3-5 meals over a longer eating window (although this doesn't necessarily mean eating as soon as you get up/right before bed etc).
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I find it easier to stick to kcal if I skip breakfast - I probably eat a good 70% of my kcal in the evenings.
 
Somnambulist said:
Since the LeanGains days more research has been done and really there's not an advantage to I.F. for fat loss other than adherence - for some people it's easier to stick to a diet if they skip breakfast and save the calories to make bigger meals later in the day - but it's certainly not detrimental. Preference and all that.

For muscle gain it looks like it doesn't hurt but may not be as beneficial as spreading protein intake over 3-5 meals over a longer eating window (although this doesn't necessarily mean eating as soon as you get up/right before bed etc).
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That's why IF works for me. I really struggled to keep to 1,900 calories per day on a normal diet of three meals a day. Now I have two meals consisting of approximately 950 calories per meal.

It's not some miracle weight loss method but it definitely works for me :D
 
Somnambulist said:
Since the LeanGains days more research has been done and really there's not an advantage to I.F. for fat loss other than adherence - for some people it's easier to stick to a diet if they skip breakfast and save the calories to make bigger meals later in the day - but it's certainly not detrimental. Preference and all that.

For muscle gain it looks like it doesn't hurt but may not be as beneficial as spreading protein intake over 3-5 meals over a longer eating window (although this doesn't necessarily mean eating as soon as you get up/right before bed etc).
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That's what I meant, it is a lifestyle thing rather than anything else which you can stick to and get benefit from.
 
np89 said:
I was wondering if anyone can offer some advice....

I've been lifting very consistently for about 9 months. I did 3 months of a crap split, and 6 months of HST training.

My squat went from 105lbs to 225lbs (1RM) and my bench went from 95lbs to 185lbs (1RM).

During this time however, my weight did not change, in fact I lost about 3lbs which was quite disappointing.

Similarly, although I certainly look different coming straight from the gym, without the pump I'm not sure there's been any improvement.

I was 6'2 and 180lbs to start with, and today am 175lbs or so. I'd describe myself as skinny fat, generally soft looking. I can tense and my abs are just visible.

I've started eating a lot more, and also switched to a 5 day split (at the bottom of this). But I'm not sure on whether I should cut or bulk. If I bulk, I'm just going to put it all on my midsection and look like a fat ****. But I don't want to cut to 165lbs or something and be a twig....thoughts?

Current routine:

Chest / Tris
Incline dumbell bench - 4 x 8
Push ups - 4 x 8
Pec deck - 4 x 8
Rope push downs - 4 x 8
Underhand tricep extensions - 4 x 8

Back / Bi - Can't deadlift due to back
wide grip pull ups - 4 x 8,7,6,5
Seated dual cable row - 4 x 8
Lat pull down - 4 x 8
ez bar curl - 4 x 8
reverse ez bar curl - 4 x 8

Legs
Back squat - 4 x 8
Ham curl - 4 x 8
Leg extension - 4 x 8
calf raise 4 x 8

Shoulders
Seated dumbell press 4 x 8
lat raises 4 x 8
front plate raise 4 x 8
shrugs 4 x 8
face pulls 4 x 8
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Your numbers are still low, so you ideally you should not be switching to a split if you want to get stronger quicker. Put your numbers in here to see where you lie: http://www.strengthstandards.co/#/

The majority of your beginner gains are from neural adaptation, hence you were able to increase your lifts while cutting, but at a certain point you need to bulk in order for your numbers to go up. I highly recommend bulking and following this routine, which doesn't contain deadlifts and is well balanced: Fierce 5 Novice Routine

It will take a long time to look like you actually lift. Any questions you have will be answered in that thread by very knowledgable people.
 
So today I managed to deadlift for the first time in around 8 weeks due to an unknown knee injury that has resulted in being unable to walk unassisted throughout this 8 week period. I've been working with a physio and it looks like things are starting to pay off. Form and technique is a tad off because the knee isn't 100% but the fact I managed any at all was awesome. I then carried on with more physio and massage stuff and somehow I was able to squat with my bodyweight, not with complete ease, which is quite astounding considering I'm still walking with walking sticks. Looks like lots of improvements are coming and I'm going to try and squat tomorrow in my shoes, even if it's just bodyweight and I end up sat on a box, progress is progress.
 
Phantom Shadow said:
Having only done stronglifts so far I'm quite used to 5x5. Did 5x10 60kg squat today, god does that knock the wind out of you, think I'd rather do 110kg for 5x5 thanks.
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I know that feel, I had to squat 70kg 5x10 while doing 5/3/1 BBB (1RM of 100kg), and I had to deadlift 90kg 5x10 (1RM 140kg). Almost fainted near the end of the deadlifts.
 
Have run out of Brotein - sad times.

Whats everybody favouring these days (aside from a proper diet, down with you naysayers :P) - I would usually go with TPW but they don't have any strong offers at the moment. Have been thinking about giving ON Gold Standard a try, but willing to be swayed.
 
**** autoimmune diseases man. Was stable around August time, restarted training with a short cycle of SL 5x5, built a decent base on that then got good gains on a 12 week cycle of Madcows... Recently had a flare up and it's all gone down the toilet and feels like I'm in week 2 of the cycle in terms of progression... Think I'm going to stop strength training solely and look into some of the hybrid/hypertrophy programs instead now :( Apologies for the rant.
 
Rids said:
Have run out of Brotein - sad times.

Whats everybody favouring these days (aside from a proper diet, down with you naysayers :P) - I would usually go with TPW but they don't have any strong offers at the moment. Have been thinking about giving ON Gold Standard a try, but willing to be swayed.
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Had a lot of bloating and flatus with other brands but I have stuck to ON Gold standard (can be found at a decent price on amazon). I've only had the chocolate but it tastes decent, mixes well and I havent had any of the aforementioned problems :D
 
Rids said:
Have run out of Brotein - sad times.

Whats everybody favouring these days (aside from a proper diet, down with you naysayers :P) - I would usually go with TPW but they don't have any strong offers at the moment. Have been thinking about giving ON Gold Standard a try, but willing to be swayed.
Click to expand...

I've had banana cream from ON and that was nice. Currently I've got strawberry cream and chocolate nut from myprotein which are also good. Strawberry tastes very similar to nesquik, but I'd probably go for a plain chocolate next time.

Got the myprotein 25% off so ended up costing significantly less than ON (which I got from amazon) at about £8 per kg.
 
Rids said:
Have run out of Brotein - sad times.

Whats everybody favouring these days (aside from a proper diet, down with you naysayers :P) - I would usually go with TPW but they don't have any strong offers at the moment. Have been thinking about giving ON Gold Standard a try, but willing to be swayed.
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sad times brah. i got a massive sack of the ON double chocolate stuff for about 40 quid. love it
 
Just done by first Stronglifts workout. Not touched a free weight properly in 2.5 years.

Using the app on my phone, did a warm up set of 20 reps on each exercise with just the olympic bar, then stuck 10's on each side for the set. Was workout A.

One question, how long to you think I should be resting between sets? I gave it about 30 seconds rest between, is that ok?
 
JOSH86 said:
Just done by first Stronglifts workout. Not touched a free weight properly in 2.5 years.

Using the app on my phone, did a warm up set of 20 reps on each exercise with just the olympic bar, then stuck 10's on each side for the set. Was workout A.

One question, how long to you think I should be resting between sets? I gave it about 30 seconds rest between, is that ok?
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When you're just starting out 30 seconds rest will be fine, if you can complete the workout then you're resting enough.

As the weights quickly increase your rest time will increase, which is also fine up to about 5 minutes between sets. The app recommends 90 seconds if it was easy and 3 minutes if it was hard which I found to be about right for me.
 
Brill cheers shadow, I used to have a training partner so his set was my rest unless I was spotting. Will increase the rest if needs be.
 
I'd aim for a comfortable minute between sets. Don't want it too short, as when the weights begin to become more challenging, your respiratory and/or muscles will be struggling.
 
Dreamforger said:
Managed some squats with a 5kg training bar tonight and I ended up squatting like a true fat man powerlifter. It was funny. The recovery is real.
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That fatman squatting... Who needs ROM when you can be a powerlifter? :( ;) :D

I am having to squat practically twice shoulder width to work around my injury: it is a completely different lift. :o
 
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