[quote]kkeane wrote:
Your diet will probably work out better for you if you put a little more weight on the bar… i understand the good form thing but there is no reason to be rowing just 20 lbs less than you deadlift…[/quote]
hehe i did put weight on the bar over the weeks…
as of today…
Squat=180x3x5
Bench=170x3x5
Deads=185x1x5
Military Press=110x3x5
pendlay Rows=145x3x5
Dips=35LBx2x8
Hammer Chins=BWx2x8
Decline weighted Sit Ups=65LBx3x8
Hypers=105LBx3x8
[quote]blzy wrote:
Great. What about when you start out with an extra 60 pounds of fat? I don’t want to wait 2 years to look good.
[/quote]
I thought these kinds of things when I first started too. The fact is that when a person is extremly fat they have abused themselves for years. Just be glad that it doesnt take as many years to correct as it does to fuck up in the first place. I spent my entire life fucking my body up, 2 years will be a god send for me.
[quote]WannaBeStronG wrote:
Squat=180x3x5
Bench=170x3x5
Deads=185x1x5
Military Press=110x3x5
pendlay Rows=145x3x5
Dips=35LBx2x8
Hammer Chins=BWx2x8
Decline weighted Sit Ups=65LBx3x8
Hypers=105LBx3x8
[/quote]
Are you sure you are doing your squats right? If you are truly skinny fat and weak then 180 pound squat sounds pretty heavy for those stats…
I noticed a lot of guys at my gym squat with around that weight, and when they do they are doing something called 1/4 squats. I am not saying this is what you are doing for sure, but dont let your ego get in the way, your progress will be slower.
I know when I first started dong ATG squats at a real gym the weight of my fat stomach and the weight of the empty bar was easily enough to give my muscles a shock for the first few workouts.
Keep up the hard work. Just some comments and advice:
Within a year your max lifts should multiply by 1.5x-2.5x (perhaps even more on the deadlift) if you eat enough and rest enough (8+ hours) If you really want to make sure you’re eating enough, track your stats at a website such as fitday.com (it’s free). Use microwaveable containers and prepare food the days before.
Read and learn, T-Nation has a lot of awesome articles to sharpen your physique if you continue the hard work and dedication.
I hope you are happy with your decision once the strength goes flying and the muscle keeps adding on. You remind me a lot of myself when I started to seriously lift 2 years ago and to add as much muscle mass 1 year (I ate enough good whole foods) ago which sky rocketed my strength and physique, . I dropped the skinny bullshit knucklehead attitude and took an approach to focus on the big 3 lifts. I absolutely fell in love with the strength gains and muscle gains.
Remember, do not limit yourself as to how much you should be able to lift. Life AS MUCH as you possibly, meaning, be as strong as you can and do not be afraid to add weight to the bar when the time comes. You’ll find yourself growing the most when you become stronger and stronger while eating enough/more than enough.
Read all the deadlifting, squat, and bench (focusing on form) articles here, theres a great 3 part deadlifting article recently posted here and you should read it.
Read the carb cycling codex as someone has mentioned and read the nutrition articles by John Beradi. He has a lot of good stuff on nutrition.
Well, I hope you are dedicated enough because it is worth it!
[quote]DanErickson wrote:
WannaBeStronG wrote:
Squat=180x3x5
Bench=170x3x5
Deads=185x1x5
Military Press=110x3x5
pendlay Rows=145x3x5
Dips=35LBx2x8
Hammer Chins=BWx2x8
Decline weighted Sit Ups=65LBx3x8
Hypers=105LBx3x8
Are you sure you are doing your squats right? If you are truly skinny fat and weak then 180 pound squat sounds pretty heavy for those stats…
I noticed a lot of guys at my gym squat with around that weight, and when they do they are doing something called 1/4 squats. I am not saying this is what you are doing for sure, but dont let your ego get in the way, your progress will be slower.
I know when I first started dong ATG squats at a real gym the weight of my fat stomach and the weight of the empty bar was easily enough to give my muscles a shock for the first few workouts.
[/quote]
Yes,i am sure i am doing them right…hammys touchin calfs bro…
[quote]
what if 40 minutes of cardio was done like as soon as you wake up and before you eat breakfast? your body would use fat as fuel since there is no food available right? dont you burn 3x as much fat this way as opposed to doing cardio after meals?
then, later in the day, eat a lot and perform the bulking routine. the protein intake from the meals during the day shouldn’t be affected by morning cardio right?
wouldn’t this be a way to lose fat and gain muscle mass simultaneously? i was just told this works…could be wrong though. please clarify.
Keep at least one yolk with all the egg-whites. It will improve protein absorption. You can keep more, but going about 1-2 yolks a day (on average) is probably not a good idea.
[quote]bd78 wrote:
what if 40 minutes of cardio was done like as soon as you wake up and before you eat breakfast? your body would use fat as fuel since there is no food available right? dont you burn 3x as much fat this way as opposed to doing cardio after meals?
then, later in the day, eat a lot and perform the bulking routine. the protein intake from the meals during the day shouldn’t be affected by morning cardio right?
wouldn’t this be a way to lose fat and gain muscle mass simultaneously? i was just told this works…could be wrong though. please clarify.
[/quote]
no, its actually not that high. It doesnt really matter the amount of calories you burn in the gym, its the post oxidation of fat that really helps lean up. You can do a search for it on this site, I remember an article about it.
[quote]tveddy wrote:
blzy wrote:
You can get leaner if you have a good diet and lift hard, but you have to concentrate on gaining muscle. If you gain 10 lbs of muscle and body fat stays the same you just lowered your body fat percentage.[/quote]
I agree with this. I haven’t been lifting that long, but I’ve put on I think about 20-25 lbs lean weight, and even though a lot of my bodyfat is still with me, there is definitely a difference in overall composition, which I like. I’m much happier now than I think I would be if I had just focused on losing fat. You won’t regret putting on the lean poundage. It just feels good.
Yea man
I say bulk up. Increased muscle mass equals more calories burned at rest. With big muscles, you can burn that fat and be lean.
Hi, I’m Jim, and I’m a recovering Beachbody.
As someone who did things the other way around (boot camp cut 45 lbs off my flabby ass in 13 weeks), let me give you some advice: DON’T CUT FIST!
Yeah, I dropped 6 inches off my waist, and I had a flat stomach. I also had no, and I mean zero, chest, arms, or shoulders for about a year and a half. Guys at swim meets were telling me I looked too skinny. I looked like a slightly ripped 12 year old girl.
And once it’s gone, you really have to watch what you eat, because even a little cheating on your diet makes you get just plain fat and nasty.
Because of some extenuating circumstances (barbells don’t exactly fit in a seabag), I’m just now starting to get into serious lifting. I packed on some muscle using gymnast-style bodyweight exercises and supplementing my government-issue meals with protein, but I’ve seen more and better gains in the last four months of following the advice here than I did in 3 years of USMC/OFP (Own F’ing Program) diets and workouts.
I won’t be onstage any time soon, and even feeling like I can post a “before” pic here is about six months off, but I’m seeing results. Read the info, find something that makes sense to you, and run with it.
SQUATS AND (skim) MILK!!!
what do u guys think???
Keep bulking???
also,wat do u think my BF% is?
Thanks!
you look the same.
What are your numbers now?
[quote]jp_dubya wrote:
SQUATS AND (skim) MILK!!![/quote]
*Whole Milk
Bump
[quote]WannaBeStronG wrote:
what do u guys think???
Keep bulking???
also,wat do u think my BF% is?
Thanks![/quote]
Honestly man, you Don’t look THAT BAD. yeah you are soft but you still aren’t to the point where a cut is necesary. I say bulk till summer, Find a way to lose small amounts of bodyfat, and gain a bit of strength over summer, then bulk until you need to cut for next summer.
[quote]zephead4747 wrote:
WannaBeStronG wrote:
what do u guys think???
Keep bulking???
also,wat do u think my BF% is?
Thanks!
Honestly man, you Don’t look THAT BAD. yeah you are soft but you still aren’t to the point where a cut is necesary. I say bulk till summer, Find a way to lose small amounts of bodyfat, and gain a bit of strength over summer, then bulk until you need to cut for next summer.[/quote]
ya man,thats wat i was thinking,doin a clean bulk and try and add some muscle since idun have much… lol…
what have you been doing since the beginning of this thread?