New piece of gym equipment 
*** The 2016 Gym Rats Thread ***
- Thread starter Steedie
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Soldato
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But do you even bro?
So after god knows how long avoiding stronglifts, flirting with various other routines, concentrating far too much on accessory work while my main lifts suffer... I'm going to give SL a go. I just haven't see anything like the progress I was hoping for, I've come through deload, and now its 3 months of SL before I reassess.
On a side note, its getting seriously tempting to drop back exercises all together, I just can't deal with the constant back DOMS. I'm a desk jockey, and the chairs at work just don't offer anything like the type of upper back support I'm used to, and a badly supported upper back and upper back DOMS is no fun at all - I've spent the past 3 hours shifting around in my seat in a vain hope I can get comfortable.
On a side note, its getting seriously tempting to drop back exercises all together, I just can't deal with the constant back DOMS. I'm a desk jockey, and the chairs at work just don't offer anything like the type of upper back support I'm used to, and a badly supported upper back and upper back DOMS is no fun at all - I've spent the past 3 hours shifting around in my seat in a vain hope I can get comfortable.
Soldato
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Your seat shouldn't support your posture, you should! My back rarely touches the backrest of my chair as an office jockey, I sit almost like you would on a kneeling chair, feet slightly behind me and back straight and upright supported by me.
Soldato
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Does anyone else only get chest DOMs from dips and not bench?
Soldato
I do if I've done dips on the rings, not when I do them elsewhere
Soldato
Check your position. It is an exercise that also does work chest but if you aren't getting it in tri's to some extent your position might be off or you aren't working your triceps enough to promote fatigue. They are a very strong and quick recovering muscle group.
Howdy all,
Apologies if this is the wrong thread.
Recently got back into the gym after 5 years away and have been really enjoying it. I've been using a tension tape-measure to take measurements of various body parts on a weekly basis to track progress, along with a spreadsheet to track my workouts (reps and weight) to ensure i'm progressing.
Whilst i've been losing inches (total of 10 inches lost over 8 weeks, which includes an inch gain on my arm measurement) i've actually gained 1lb in weight. Now i've been eating <2100 calories a day every day bar a cheat day once a week (which doesnt go over 2800 cals), but i havent been focusing too much on the 'what' within the calories - i.e. i had a pizza that was 1000 cals, but i still was 'under my limit' for the day.
I recently began reading into nutrition to try and get a better understanding and one of the items commonly coming up was around a sort of '45/45/10' split for protein/carbs/fat. If i try and reduce my fat consumption and replace with more protein, will it really make that much of a difference? And hypothetically given the thermic effect, if I went over 2100 calories but doubled my protein consumption, given the thermic value would i actually be better off? (for reference i'm 209lbs, 6ft).
tl;dr Could eating more protein and less fat, but the same number of calories-per-day, help me actually cut weight?
Cheers,
Sam
Apologies if this is the wrong thread.
Recently got back into the gym after 5 years away and have been really enjoying it. I've been using a tension tape-measure to take measurements of various body parts on a weekly basis to track progress, along with a spreadsheet to track my workouts (reps and weight) to ensure i'm progressing.
Whilst i've been losing inches (total of 10 inches lost over 8 weeks, which includes an inch gain on my arm measurement) i've actually gained 1lb in weight. Now i've been eating <2100 calories a day every day bar a cheat day once a week (which doesnt go over 2800 cals), but i havent been focusing too much on the 'what' within the calories - i.e. i had a pizza that was 1000 cals, but i still was 'under my limit' for the day.
I recently began reading into nutrition to try and get a better understanding and one of the items commonly coming up was around a sort of '45/45/10' split for protein/carbs/fat. If i try and reduce my fat consumption and replace with more protein, will it really make that much of a difference? And hypothetically given the thermic effect, if I went over 2100 calories but doubled my protein consumption, given the thermic value would i actually be better off? (for reference i'm 209lbs, 6ft).
tl;dr Could eating more protein and less fat, but the same number of calories-per-day, help me actually cut weight?
Cheers,
Sam
Pretty much... BUT:
If your arm measurements are correct, they are a hint as to what is going on...
As your become more physically active, your body responds by increasing the blood flow, nutrient store content (and therefore water) and potentially contractile components of the working muscles. This makes them bigger (notice your arms) and heavier.
Whilst hypertrophy (gains) can occur, the first two causes are far more likely. And because of this, you may not think you are losing weight. But remember: very few people actually want to lose weight - they want to lose fat, and if you are losing inches off your waist, that is a good thing, right?
Assuming you are doing this to be healthier and look better?
Makes sense. Indeed i'm not bothered per se about being 209lbs, i just find it a bit odd given a much better diet and 3 workouts a week is resulting in weight gain - albeit it a minimal one.
Do you think its worth trying to 'cut'? At the moment i've been doing 10 minutes cardio per gym session as a warm up/down, im wondering if i should work in more cardio / a dedicated cardio day?
If you haven't lost weight then your eating more than you think (a medium sized pizza can be 1,500 cals+). Measure your food if you can, it'll let give you a good indication of calories/portion sizes.
Don't drop the fat too low, the fat you eat doesn't make you fat, it's a simple as calories in vs calories out.
As for a cardio day, yes it'll help you lose weight but you shouldn't need to introduce cardio yet. At 209 lbs, you should be able to lose 10-20lbs with diet alone before you'll need to incorporate cardio.
Don't drop the fat too low, the fat you eat doesn't make you fat, it's a simple as calories in vs calories out.
As for a cardio day, yes it'll help you lose weight but you shouldn't need to introduce cardio yet. At 209 lbs, you should be able to lose 10-20lbs with diet alone before you'll need to incorporate cardio.
Kris_90 is pretty much there. But the question on whether you need to cut is down to you...
Do you like how you look?
Do you like how you feel?
Personally, I feel good when I lift well... And that generally means I am eating a truckload of food. Which makes me soft and cuddly: do I get mocked about my gut? Sure. Do I care? Nope.
Which is why I gave up on a reduced calorie diet... Because I felt weak and I wasn't enjoying my gym sessions.
Man of Honour
I'm not overly bothered about being 230lbs as long as I only look at myself in clothes
Soldato
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220lbs here, looking half decent
Its a fair point re: weight, i think i should rephrase and state i'd like to be leaner , whether thats at 180lbs or 250lbs
For food tracking I am weighing everything and scanning barcodes into MyFitnessPal for every i eat except for tap water. I think i just need to be patient and stick at it.
For food tracking I am weighing everything and scanning barcodes into MyFitnessPal for every i eat except for tap water. I think i just need to be patient and stick at it.
Caporegime
Personally, I feel good when I lift well... And that generally means I am eating a truckload of food. Which makes me soft and cuddly: do I get mocked about my gut? Sure. Do I care? Nope.
Which is why I gave up on a reduced calorie diet... Because I felt weak and I wasn't enjoying my gym sessions.
Yup, I feel awful when lifting in a deficit, progress is extremely slow.
Man of Honour
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Actually managed a decent front squat day today. I think it shows that the strength is there, but I need to rest a little more in between (mainly because work is limiting my nutrition slightly) and also warmup a little more to my working sets. I also need to try not to aim to do much, if anything else after my squats.
Or it means your back squat technique sucks.
Seriously, however: good work. Front squats are immense.
Soldato
Feeling great after about 3-4 weeks of lifting weights at home every night, and feeling a lot stronger than I previously was. I've not weighed myself as I tend to get discouraged when I'm not seeing losses every week, but I am noticing that I'm getting slimmer. My massive belly is nowhere near the size it used to be (I can see my feet again lol), and belt and watch now sit in the next notch up on the strap.
Feeling awesome after a session at home, though I find myself spending less time than previously. At the beginning I'd spend just over an hour doing various sets, now it's taking me 30-35 minutes so I'm just adding more routines to pad it out and lifting to failure on the last few moves.
Loving it! Just wanted to add a quick update and hopefully if anyone else is a massive fatty like me and wants to do it - get on it, it's awesome feeling leaner and stronger than before!
Feeling awesome after a session at home, though I find myself spending less time than previously. At the beginning I'd spend just over an hour doing various sets, now it's taking me 30-35 minutes so I'm just adding more routines to pad it out and lifting to failure on the last few moves.
Loving it! Just wanted to add a quick update and hopefully if anyone else is a massive fatty like me and wants to do it - get on it, it's awesome feeling leaner and stronger than before!
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