whats wrong with arch
?
In what context? …
u said so bout squat… thats why i asked…
i eat yolk now is that okay? i need protien and i cant affored
once i decide to cut fat will u help me do that?
I’ll tell you a trick, and I’m hoping @dt79 will bear me out, otherwise I’ll look stupid. It’s not even a trick:
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Figure figure out your maintenance calories. Usually you’ll be able to estimate a window by going bodyweight in lbs x 14 and bodyweight in lbs x 17.
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You want to get bigger and stronger so eating below your maintenance calories is a BAD idea. However, eating at the top end of your maintenance calories may work, if you’re patient.
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Decide how your macros (protein, carbs and fats) will break down. I know for me a ratio of 2:2:1 or 2:1.5:1 works pretty well. Either way, don’t be scared of carbs. Just be smart about where you get them from. Now, you’ll want your protein intake in grams to be around the same as your bodyweight in lbs or a little higher (so if your bodyweight is 185 lbs, you’d want 185-200 grams of protein per day). Following that logic, you’d be having a ratio of around 200:150:100 grams per day. You’re going to have to fit that breakdown into your daily calorie target, but that’s easy enough. If you need to add macros to meet the target, up your protein intake. If you need to remove macros to hit the target, lower your fat intake.
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Now you have that all set up, get to it. You’ll need to make the effort of logging your food (not hard) and preparing meals in advance (not hard). That’s it.
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Man, this stuff is witchcraft to me lol. My knowledge is seriously limited to what I do myself.
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If you OVERarch, you will compress your spine.
I don’t know much about dieting. All I can say is: muscle takes a LONG time to build. Cutting takes 3 months or so. You have done it. So, logically, one would choose to put his efforts on gaining muscle for a long time. If you really want to cut now, go ahead and do it but don’t whine about s5rength and muscle loss. Then focus your efforts on gaining for YEARS.
i said when i want to cut i never said now … and i think at the rate i gain size im good not bad…and i gotta be honest with u… i still dont like 5 3 1 …
i liked the voulme of 5x10 sets…and dont scream at me… i liked how i got my bench to 80 kilo for 10 reps last night without porblem… i felt like i can go for 90 kilo now… and i did that with my lifting not the 5 3 1…
i need to learn how to brace abs…
i need u not screaming right now…
i need to get my pull up better cuz i like doing it… its fun…
i like to know how to contract lats…
i like to thank u guys for help…
As a observer of this log, @dt79 has had saint like patience through out this process. He has never once screamed at you. I don’t think you need to tell him not to scream at you.
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okay good info… so for me protien is 190 gram as i weight 190 lbs…?
carb i will only eat frut and oats … and whole grain bread littile only
thanks mark… u type alot for me… i knw its hard thank u bro
i know… well i meant it like not to get mad cuz i ask alot…
how r u been long time …
ya hes a very nice guy
I’m probably going to need to find a video. I’ll post again later.
Ditto. What I posted is pretty much a carbon copy of what I’m doing.
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There is absolutely nothing wrong with you continuing to train with your lifting, because it’s getting you results. You could always add 5x10 if you find it beneficial.
Exactly. Good carb choices too. Always a pleasure to help.
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I can’t find any good videos that you will understand.
Anyone here can explain stomach breathing and neutral spine techniques to him, e.g rib cage down, etc?
Use the pullover machine or do straight arm pull downs and see remember how that feels in the lats. When you do a pull up, pulldown or row, mimic the same motion but with bent arms. Turn your elbows inwards when you contract the lats.
Now, with the lat pulldown, for example, you pull the weight DOWN towards the floor, NOT towards your body, while you lean back. This is how you target the lats.
I honestly only do pull ups once a year at my army reservist PT test. I usually stop at 20. Most of the time I do rows and some pulldowns with limited range of motion. The normal pullup is not a very technical movement. As long as you build muscle in your arms and lats, they will increase.
YOU are the one who wanted to do 531, Nancy!!! I only suggested it and said if you want to do it, you need to stick to the specifics of the program.
On a separate note, you can do 5x10. But this means you will have to reduce volume by cutting out other exercises. If you are still doing 3 more exercises with 3 sets to failure, you better at least use isolations for 2 of them or you are going to end up with shoulder problems in the long run.
Hey, a little confuzzled on your 2:2:1 macro breakdown. Doesn’t that work out to 31/31/38 as far as percentages since fat has nine calories per gram? If so, 38% fat seems a little high.
You’re almost right: 40:30:30 it turns out according to my counter, but I hadn’t even looked at it that way until you brought it up. Whatever works huh? I’ve always used fats pretty well, though.
EDIT in reality I’m close to a 33.3:33.3:33.3 daily on average. I think it comes down to the fact that I’m hitting my overall calorie target and hitting my 200+ grams of protein per day.
Yeah, the 2:2:1 looks like 40/40/20 until you consider the caloric density of fat. Whatever, I think each person needs to figure out what works best for them with respect to carbs and fats, but the gram per pound of protein is the critical component.
That’s how I look at it too. Make sure I hit my protein, then make sure I hit my calories.