Fitness and Nutrition, Rep VI

[Mrb1p]

Thanks !

I should probably talk to someone about my technique. I wonder if the trainers who work there actually know anything? Moreover my technique is necessarily different, a Is have very low flexibility.

My feet are wider than my hips on the squat, the pressure is mostly but not entirely on my heels, and at the bottom my thighs are parallel with the floor. However, when I get there, my back/torso is not vertical, it's leaning forward. It is impossible for me to drop that much with a vertical back, even if I'm only squatting my body weight.

Finding people that are qualified for this type of work is as easy as findint a dentist, and its worth it. Even just one consultation can change your technique drastically.

Are you working on flexibility before your workout? Its the most important part of any workout IMO.

 

[DAChampion]

Finding people that are qualified for this type of work is as easy as findint a dentist, and its worth it. Even just one consultation can change your technique drastically.

Are you working on flexibility before your workout? Its the most important part of any workout IMO.

Do you stretch before your workout? For how long?

 

[DramaticGloveSave]

Thanks !

I should probably talk to someone about my technique. I wonder if the trainers who work there actually know anything? Moreover my technique is necessarily different, a Is have very low flexibility.

My feet are wider than my hips on the squat, the pressure is mostly but not entirely on my heels, and at the bottom my thighs are parallel with the floor. However, when I get there, my back/torso is not vertical, it's leaning forward. It is impossible for me to drop that much with a vertical back, even if I'm only squatting my body weight.

I think if you are trying to save your back but you want to deadlift, try trapbar deadlifts. Never was a fan of them before, called the trap bar the granny bar lol, but I've become a fan of it since I started that alphadestiny novice program. Much easier to maintain good form with it.

 

[BehindTheTimes]

I wanna compliment my boxing class (4 times a week of HITT 1 hour) and running (sprint-agility-mountain climbing for 30-45 min on friday plus a 5-10k run on sunday) with 3 x 30 min of musculation before boxing on monday-wednesday and saturday

What should I do..I AM a NOVICE in Lifting..

yesterday I did Bench press.. 3 sets of 8 at 140 pounds..
3 sets of squads at 100 pounds
3 sets of triceps, some back and biceps...

any1 can build me a little program for a starter?

Starting strength is a much superior program to stronglifts imo.

 

[Mrb1p]

Do you stretch before your workout? For how long?

Yes, always, I actually do mobility work everyday. At least for ten minutes a day. I warmup with rope jump or light cardio or what ever, then hop on the foam roller and the lacrosse ball, then static stretch for 20 secs each hold ( I use limber 11 from Defranco, with a few things changed.) And then I squat down and sit there for a minute. Sometimes, I go back to the foam roller if my knees still click or if I still feel rusty.

 

[Mike Mike Caron]

It sounds like rucking requires a lot of time to get the benefits. That's great when you have it, but I can get huge benefits in a 25-30 minute run, and running doesn't have to harm your joints.

For the benefits of rucking you'd have to do about a 40 minutes walk instead of 30 minutes of jogging, it a small 10 minutes to get all the benefits.

 

[DAChampion]

For the benefits of rucking you'd have to do about a 40 minutes walk instead of 30 minutes of jogging, it a small 10 minutes to get all the benefits.

Wouldn't it depend on how much weight you're carrying?

 

[Mike Mike Caron]

Wouldn't it depend on how much weight you're carrying?

You have to find your sweet spot to avoid injuries. Starts with 15lbs, then build your way up to 40lbs. Always in the sweet spot that builds cardio and muscle mass.

 

[MSLs absurd thighs]

What does a ton of food look like to you?

Today I think I topped 3200 calories. And I got that 10x3 at 210 up easier as I did 10x3 for 205 last week. Up to 215 next week. Objective's getting closer. When I come in the gym on Saturdays I always try to have had at least 10 hours of sleep the night before.

I'm having a carbs shake during my training, a whey scoop in 300ml of milk post training, plus a banana with a can of tuna right before. For lunch I had half a pound of pork liver with 2 cups of sweet potatoes and onions. For breakfast I had 4 eggs, two whole wheat toasts with a banana on it and a couple slices of roasted baloney. Tonight after training I hate a whole potato with a chicken breast plus the rest of my nephew's chicken leg and green beans and carrots. And tonight I went out with a friend and had a semi-cheat (mcdouble with fries and water) to finish out the night.

To me that's a whole lot of food

 

[DAChampion]

Today I think I topped 3200 calories. And I got that 10x3 at 210 up easier as I did 10x3 for 205 last week. Up to 215 next week. Objective's getting closer. When I come in the gym on Saturdays I always try to have had at least 10 hours of sleep the night before.

I'm having a carbs shake during my training, a whey scoop in 300ml of milk post training, plus a banana with a can of tuna right before. For lunch I had half a pound of pork liver with 2 cups of sweet potatoes and onions. For breakfast I had 4 eggs, two whole wheat toasts with a banana on it and a couple slices of roasted baloney. Tonight after training I hate a whole potato with a chicken breast plus the rest of my nephew's chicken leg and green beans and carrots. And tonight I went out with a friend and had a semi-cheat (mcdouble with fries and water) to finish out the night.

To me that's a whole lot of food

Holy shit, you had a lot of vitamin A.

Liver
Eggs
Carrots
Sweet potato

!!!

I'd actually like to eat more liver but it's hard to find in Baltimore.

 

[Kriss E]

Coming back to the Honkie town tonight from Sri Lanka. Goddamn the curry was good here, and the grilled seafood. Deliciousness.
Looking forward to seeing how much the weight went up, I ate so much. 0 visibility on abs.

 

[MSLs absurd thighs]

Holy ****, you had a lot of vitamin A.

Liver
Eggs
Carrots
Sweet potato

!!!

I'd actually like to eat more liver but it's hard to find in Baltimore.

Pork liver is dirt cheap where I get it. I get 1.5 pound for 4.50$ at my friend's butcher shop. I like veal liver too but it's way too expensive.

 

[DAChampion]

I'm finally putting on strength, but I might need to take time off. My para-umbilical hernia has recurred, and this time the surgeons want to install a composite mesh on my abdomen at the end of August. That would mean taking 4-6 weeks off from heavy lifting. Would I be guaranteed to lose all strength in that time frame?

 

[Mrb1p]

I'm finally putting on strength, but I might need to take time off. My para-umbilical hernia has recurred, and this time the surgeons want to install a composite mesh on my abdomen at the end of August. That would mean taking 4-6 weeks off from heavy lifting. Would I be guaranteed to lose all strength in that time frame?

Yeah, but it will come back eventually, youre at pretty novice levels, no offense intended.

 

[DAChampion]

Pork liver is dirt cheap where I get it. I get 1.5 pound for 4.50$ at my friend's butcher shop. I like veal liver too but it's way too expensive.

I wouldn't eat pork due to being raised Jewish, but in general liver is a wonderful food. If you look at beef liver for example:
Beef, variety meats and by-products, liver, cooked, braised Nutrition Facts & Calories
It is extremely high in a number of nutrients including protein, vitamin A, B2, B3, B5, B6, B9, B12, phosphorus, copper, and selenium.

I'll go look for chopped liver. I hate the taste of liver by itself, but it's tolerable when masked with other foods.

I do suspect that if you ate 100 grams a day you would get vitamin A poisoning within a few weeks. The liver of some animals, such as polar bear, is toxic in small doses due to the high vitamin A concentration.

 

[MSLs absurd thighs]

Holy ****, you had a lot of vitamin A.

Liver
Eggs
Carrots
Sweet potato

!!!

I'd actually like to eat more liver but it's hard to find in Baltimore.

I mean. I guess it's circumstancial. Yesterday I mainly ate salmon for dinner and ground veal for lunch. But eggs and sweet potatoes are a staple in my nutrition.

 

[DAChampion]

My abs are actually sore from Sunday. I usually have sore abs.

 

[Mrb1p]

My abs are actually sore from Sunday. I usually have sore abs.

What type of exercise do you use ?

 

[DramaticGloveSave]

I found out that it is indeed possible to stack plates on yourself when doing weighted planks

 

[overlords]

Pork liver is dirt cheap where I get it. I get 1.5 pound for 4.50$ at my friend's butcher shop. I like veal liver too but it's way too expensive.

A butcher friend is the best type of friend to have <3

 

[DAChampion]

What type of exercise do you use ?

Incline situp
Back hypertension
MTS Abdominal Crunch
MTS seated hammer row
Machine rear deltoid fly
vertical knee raise

 

[Mrb1p]

Attempting my new squat PR today. I havent come to the gym in 5 days due to work, hope its not too hard.

 

[Mrb1p]

Can you spell out forty pounds PR for me? Smolov holds true. Ill try to go a bit higher on friday. 60 pounds isnt out of question, impressive program TBH. Even with a conservative 1rm, which was peobably 10 to 15 pounds lower than my actual max. Thats nasty gains for six small weeks.

 

[justafan22]

What's the lowest weight someone at a shade under 5'11 should get. I'm at 160 right now, for bodybuilding + strength? I was thinking anything less than 150 is dangerous.

 

[Mike Mike Caron]

What's the lowest weight someone at a shade under 5'11 should get. I'm at 160 right now, for bodybuilding + strength? I was thinking anything less than 150 is dangerous.

Dude, there is no way 150lbs is dangerous.