*** The 2016 Gym Rats Thread ***

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It was a recommendation made to me by my PT who has been slowly but surely teaching me to lift. Having done some reading up on it looks more interesting to me than Stronglifts - focusing on the big 3 lifts solidly for 3 weeks, 1 week deload, back on for the big 3 etc.

I'm not convinced either way, it just looked like an interesting alternative, wondering if there are any significant advantages to either program really.

Converse sounds like a good shout, cheers.
 
DUP is daily undulating periodization, different sets and reps on different days (think light day, heavy day) it's kinda a step above linear in that you'll be able to run it for longer in theory.

If it seems more interesting then go for it :) basically get your form as solid as you can then find a way to push yourself, it's difficult to push if you get bored.

As for the shoes I'd take nanos over converse any day of the week. I do still use my converse for creating a minor deficit on Sundays.
 
Reiyushin I'm only suggesting converse as I can't recommend a beginner to go out and down £90 on a pair of lifting shoes without knowing what they feel they need at this stage. A lot of people take adipowers for instance as they like the inbuilt solid heel, I'm not sure how wise it is to push a beginner down that path?
 
MoNkeE said:
Reiyushin I'm only suggesting converse as I can't recommend a beginner to go out and down £90 on a pair of lifting shoes without knowing what they feel they need at this stage. A lot of people take adipowers for instance as they like the inbuilt solid heel, I'm not sure how wise it is to push a beginner down that path?
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Not really very - if a beginner doesn't know how to lift, relies on their quads and then dumps more through their quads without every looking at their Posterior Chain, it will set them up for utter misery.

Converse are a good shout, but anything with a solid/non-squishy sole will do.
 
MoNkeE said:
Reiyushin I'm only suggesting converse as I can't recommend a beginner to go out and down £90 on a pair of lifting shoes without knowing what they feel they need at this stage. A lot of people take adipowers for instance as they like the inbuilt solid heel, I'm not sure how wise it is to push a beginner down that path?
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Totally get where you're coming from. £90 is steep but I'd recommend the 4.0 over the 5.0 which should drop the price down to around the £50 mark. Converse will serve you well, they were my go to for years. I only got nanos in may but I've really enjoyed them.

At the end of the day they're just a shoe :)
 
Has anyone got any advice on how I can increase the protein in my diet? I haven't been paying too much attention to my macros up until now. It seems like my diet is high carb, high fat and low protein.

I'm aiming to have lean meats for at least one meal per day but I'm struggling slightly with the accompaniments. A chicken breast, broccoli and brown rice gets boring after a while :D
 
Kris_90 said:
Has anyone got any advice on how I can increase the protein in my diet? I haven't been paying too much attention to my macros up until now. It seems like my diet is high carb, high fat and low protein.

I'm aiming to have lean meats for at least one meal per day but I'm struggling slightly with the accompaniments. A chicken breast, broccoli and brown rice gets boring after a while :D
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I know what you mean. Trying to vary it with some white fish (cheap), peppers or asparagus (generally diced and put into the rice for pure laziness).

All this protein is sure leaving me stupidly thirsty.

I am enjoying the peanut butter, oats and blueberries for a boost just before the gym at the moment.
 
Other than meats/fish you have things like low fat/high protein dairy (quark, Skyr, low fat cheese), eggs etc. Whey is obviously an easy option and doesn't have to just be drunk - I usually either mix mine into cooked oats or make mug cakes with it.

There's also secondary sources of protein in things like pasta, beans, cous cous, bulgar wheat, pearl barley, bread, rice etc.
 
I may have to give up deadlifting due to a herniated disc / micro fracture. It's actually an old injury but something went 6 months or so back when I rounded my shoulders putting a weight down and it hasn't been right since. Options wise after seeing an osteopath and a back doctor are put up with it or back surgery. I'm going for the former! So alternatives? Someone suggested sumos as you can keep a straighter back, or single leg. Or maybe just give deads up entirely (which I really don't want to do!)
 
CaptainRAVE said:
I know what you mean. Trying to vary it with some white fish (cheap), peppers or asparagus (generally diced and put into the rice for pure laziness).

All this protein is sure leaving me stupidly thirsty.

I am enjoying the peanut butter, oats and blueberries for a boost just before the gym at the moment.
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I don't eat any fish so that's something I'll have to change - cheers.

Somnambulist said:
Other than meats/fish you have things like low fat/high protein dairy (quark, Skyr, low fat cheese), eggs etc. Whey is obviously an easy option and doesn't have to just be drunk - I usually either mix mine into cooked oats or make mug cakes with it.

There's also secondary sources of protein in things like pasta, beans, cous cous, bulgar wheat, pearl barley, bread, rice etc.
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The macro's for Skyr look good - I'll be adding that into the diet cheers.
 
Warbie said:
I may have to give up deadlifting due to a herniated disc / micro fracture. It's actually an old injury but something went 6 months or so back when I rounded my shoulders putting a weight down and it hasn't been right since. Options wise after seeing an osteopath and a back doctor are put up with it or back surgery. I'm going for the former! So alternatives? Someone suggested sumos as you can keep a straighter back, or single leg. Or maybe just give deads up entirely (which I really don't want to do!)
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Could strongly recommend sumo :D once you've healed of course!
 
Right well I'm a crossfit convert I hurt myself yesterday following one of the stupid routines. Deadlift till failure which for me was pulling my hip or back. Now very sore. Think that will be my last session.
 
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