Make that day June 1st. I’ll be there, @T3hPwnisher will be there. Every regular on these boards will be there.
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Lmao so the conclusion to all this mess is @supercardrives finally getting his supervillain origin story.
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Worked with you dude. Absolute success story right here.
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Oh yeah it actually did!! It’s quite hilarious yk.
Same thing all over again.
If you are thinking of going to a “more advanced” gym I would try to be less sensitive.
Madre de Dios, what the hell happened in here?
@supercardrives, glad to see you’re still plugging away at the program. Also gonna reiterate what everyone else is saying: wrap your cut as fast as possible, then just sit at maintenance or slightly above for the foreseeable future and hammer the fuck out of the weights. Work that iron so fucking hard that you’re racing to keep up recovery with food.
Also, I’m not seeing it logged, but are you doing any aerobic work? If not, you should be. The host of benefits are astronomical. And don’t you dare give me the “cardio robs your gains” bullshit, or I swear to Thor I will hunt you down and break your fucking elbows, and make you do nothing but hill sprints and 20-rep squats until your fucking eyes bleed, motherfucker.
Also also, why are you letting an internet stranger make you so butthurt? If you don’t like someone’s attitude, just ignore them. The great thing about the internet is that we’re never actually going to interact with these people, so who gives a fuck what they think? If you’re bothered by them, it’s your ego getting in the way. Strip that nonsense from your Self. The only actions you can control are your own, so control your attitude towards someone and let their opinions and feelings slip on by you. Keep your head down and keep working.
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Thanks. I have started doing some basic aerobic activity 2-3 times per week, but I agree it is not up to the mark.
After my weight session is done, I am doing 5-10 minutes of high-intensity stairmaster, would you suggest changing this cardio routine around a bit? It is something I have been wanting to add.
Just FYI, I’m doing roughly 15-18,000 steps per day (but of course those are very low intensity).
And yes, I am looking to wrap this cut up in under 3 weeks and then sit at maintainence/slight-above as you said and see how my body responds.
Thanks, I don’t know why but I just felt insulted when I was already down and came to ask for help so I felt that people here are just making a joke out of me. Nothing else really, and yeah you are right, I guess I need to get better at ignoring people I don’t want to interact with.
This was a very constructive reply, thanks for that.
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Yup.
3x per week, either 30 minutes of medium-to-high intensity, or 45-60 minutes of low intensity. Easiest thing would be to alternate them. Doesn’t matter what mode you use, but I will always advocate for getting out in the fresh air. If that’s not possible, rotate what implement you use on a regular basis.
I’m gonna say this as bluntly but impartially as possible: it really, really, really felt, at least initially, that you didn’t, at first, want help, but instead validation. You presented questions, were given a buttload of wisdom, and then proceeded to question the answers to your questions. We see that shit all the fucking time and it gets so ridiculously exhausting after a while, so many of us are just jaded and frustrated.
Now, you eventually turned around and listened (mostly), but very often we end up with this war of attrition between perceived “experts”, and the guys who are actually experts through years and years of training. Part of the reason for this Dunning-Kruger effect is because the internet makes everyone feel like they know everything, because so much information is at their fingertips. In some circumstances (not all), especially in lifting, experience trumps information from articles 99% of the time.
My advice to counter this is cut yourself off from reading training articles and papers and just lift. You’ll learn so much more about what works for you and what doesn’t when you stop reading what is “supposed” to work and find what actually works for you by slinging iron with gut-busting intensity in the most basic fashion.
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Any guidelines on what medium-to-high intensity or low intensity look like? As someone of limited experience with cardio, I find it hard to visualise what that means.
Cool. Do regular steps count in this? 15,000 steps a day is roughly 90 minutes of low intensity walking.
This was very well explained, thanks and I agree, I came in with a different mindset compared to now, but I (hope) you can see that I’m really trying to change my ways overall. I have certainly taken a lot of the feedback here, switched my routine to a proper one, and now very shortly as you have suggested I will be switching into maintenance or slight surplus AND adding some higher intensity cardio 3 times per week after workout sessions.
I definitely don’t think I know as much as people here about lifting, but like you have explained (very nicely and without any direct attacks), I am more willing to change my ways. I hope you can see that I am indeed making changes and following through.
Low intensity: any pace where you can have a regular yet partial-broken conversation with someone. You should be able to get our a sentence with only mild difficulty. If you can still nose breathe, you’re in a good place. Examples include power walking, hiking, stair climbing, or bike riding.
Medium intensity: any pace where sentences are broken up into a handful of breaths. Should still be able to get out two or three words, but not a full sentence. If you’re a very efficient nose breather, you might be able to keep breathing through your nose, but most will want to breath through their mouth now. I also like to think of this pace (at least for running) where your legs start to feel the pace, but not your lungs. Examples include running, fast hikes and harder stair climbs/biking.
High intensity: you should be able to get out a single word at a time, if that. Nose breathing is absolutely insufficient now. You won’t be able to sustain this pace for a very long time, and will quickly see your speed start to drop, but as long as you push, the intensity can still remain high. This is where you’ll start to feel the burn inside your chest as well. All the previous examples apply, just to a higher intensity; hard running, running up a hiking trail or stairs, or biking as fast as you can.
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Personally, I think step counting is a pretty silly method of recording exercise. It’s like when a program says “3x10”. Great, 3x10 at what intensity? I could do 3x10 with 5lbs dumbbells on curls and rip through it without any benefit whatsoever. Similarly, I could do 10k steps at a slow pace and not tax my cardiovascular system at all.
Distance, time and intensity are much better methods of viewing your aerobic training. Steps are just the interesting result afterwards.
If you live a completely sedentary lifestyle, sure, steps are a great way to get you started, but once the momentum has been established, I see no use for them as a measurement.
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This was wonderfully informative
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Thanks, dude! Glad to be helpful. Just the amalgamation of everything I’ve learned over the years through reading and experience, so I can’t take all the credit.
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My take on this is that I like to separate out the things I do to lose weight from the things I do to drive performance. Lots of steps are absolutely of value to lose weight, but of little to no value to drive performance. Conversely, a heavy set of 5 squats is absolutely done to drive performance and absolutely not done to produce a calorie deficit.
Seconded!
Sure, but again, lots of steps at a ridiculously low intensity will absolutely not have the same effect as the same amount of steps at a higher intensity. If I slowly meander 10k steps, versus power walking 10k steps, the caloric deficit in the latter will be undeniably greater, and will have a greater impact on the aerobic system, leading to increased performance as well.
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I think it’s also important to factor in if this is just his normal daily steps due to work and stuff that it’s not really adding anything. It’s already built into his initial “baseline”, or is that an incorrect way of thinking about it?
I’m not an expert here, so take this with a grain of salt. On the one hand, a calorie burned is a calorie burned, and movement requires the burning of energy, even if it’s as small as wiggling your toes, so walking will still eat into caloric reserves.
On the other hand, the body becomes very good at adapting to workload, and fights like hell to maintain stability, so there will be diminishing returns over a period of time.
Not really a solid answer, I know, but that’s what I’ve got at the moment. 
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Nice.
I’ll add in some more intense cardio surely.
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