The Fitness Thread

[SCWolf]

Originally Posted by Reach

Serratus coming in, oblique strations

Goooood shit son

[Cavernio]

peanut butter/other nut butter/tahini, banana, tofu, any other fruit smoothie

Red lentils are really soft, yummy dahl!
Speaking of lentils, if you're cooking things now, I love this vegetarian moussaka recipe using red lentils http://allrecipes.com/recipe/vegetarian-moussaka/
using this next recipe's spices
http://www.bbc.co.uk/food/recipes/moussaka_6812

You don't have to fry the eggplant first,just put it in the bottom of a oil coated pan and let it bake, uncovered, first. This also dries it out a lot without having to salt it and lay it on paper towels.
Could skip the topping or put in nutritional yeast (I love that stuff) and flour/starch in lieu of cheese and egg (the egg is just there for texture), using whatever unsweetened and unflavoured milk substitute you want.
The biggest downside I have with the recipe is that the potatoes never quite soften enough by the time everything else is cooked, even slicing them as thin as I possibly can. However, potatoes aren't a traditional moussaka ingredient anyways, so it would work to just add more eggplant without potatoes. Note, however, that this will likely make it less firm, and making sure your eggplant isn't too wet will be more important for a slice of it to hold together.

As an aside, if you're worried about protein being vegan, it would be smart to consider the specific amino acids that your protein gives you as well as overall protein. This site http://nutritiondata.self.com/facts/...roducts/4439/2 offers an amino acid score of foods. Brown rice flour (and therefore its protein) is actually way more complete than I thought it'd be.

[SCWolf]

To do (When I get my iPhone back)
I’m going to start being more strict about my eating routines, and my sleeping schedule. It’s so butt fucking terrible that I can hardly ever get the calories I need within the time I’m awake.

So this is going to be what I do, starting on the day I receive my iPhone back from its repair.

1. Get a lunch box
2. Get to sleep earlier. In bed at a maximum of 3AM, up at 11AM.
3. Eat AS SOON as I wake up. I’ll either prepare food the day before, or as soon as I wake up. It’ll be prepared for the day.
4. I’ll set alarms on my phone to let me know when to eat, so if I’m out and about, I can just grab some food out of my lunch box and eat.
5. If I know it’s a day I’m going to be longboarding, I’ll pack food accordingly.
6. Starting a 4 day split again.
7. My caloric intake plan will consist of 3700 calories on a gym day, 3500 on an off day. 150 grams of protein and 300 grams of carbs every day. That way I can easily target what may be causing a plateau.

I am losing weight, and I’m really not okay with it. I need to stop being lazy and get it together. I love what I’ve achieved thus far, and I want to continue making gains. I want to be more serious about my health. Also more frugal about my money. Less eating out, it really hits the wallet in the long run.

Also repost, but my total transformation. 115 to 155 in 12 months, clean.

[Senip]

Getting stronger again, did a full (long, fucking hard) chesticles workout, then did floor presses at the end and still got 405 for a couple of reps. Didnt feel ball bustingly heavy, either, so pretty happy.

[Reach]

Do I even cut?

Squat up to 325x8 from 315x8 since the start of this cut a month ago. Bench also up 5 lbs.

Despite my weight being down to 174 (from 183.6).

damn.

[Jerry DB]

Originally Posted by Reach

Do I even cut?

Squat up to 325x8 from 315x8 since the start of this cut a month ago. Bench also up 5 lbs.

Despite my weight being down to 174 (from 183.6).

damn.

Just imagine how much better you are at body weight exercises as well, probably could bust out 50 dips and 200 pushups in a row

[A2P]

UPDATE:

Since taking exercise seriously, I dropped 15lbs

[Senip]

The gym got some of those weird handled plates with the holes, so now I can do reeves deadlifts. Time for some pain. We also got a monolift (with no chains, so I'm not fucking with that shit) and a bunch of 100 lb plates, which we tried out today. made loading up the leg press a LOT easier, damn. No more having to put 16 plates per side and then take them off!

[Reach]

Originally Posted by A2P

UPDATE:

Since taking exercise seriously, I dropped 15lbs

It's a good feeling, isn't it?

Fitness is one of the few areas where you get out of it exactly what you put into it. It's really nice to see great results when you put in the hard work.

Current weight: 174. Body fat %, sub 9? Goal weight right now sticking with 165.

[SCWolf]

Originally Posted by A2P

UPDATE:

Since taking exercise seriously, I dropped 15lbs

Good job dude!

Adding new 4 day split for anyone who's interested!

For anyone wondering about the lack of legs, keep in mind legs are my genetic strong point. They're already quite large. My MO is to keep them proportionate. Too much will make them blow up.

Also on Friday, it's either triceps OR delts. Most of the time I'll probably do delts, as my arms are big enough as is.

[SCWolf]

Modified version of what I just posted. This one is a little better for chest.

MONDAY
Front Squat - 5/3/1
Horizontal Pull - 5x10
Vertical Pull - 4x10
Upper Back - 5x10
Biceps

TUESDAY
Flat Bench - 5/3/1
Overhead Press - 3x6-8
Dips - 5x10
Chest Flyes - 3x12
Lateral Raises - 3x12
Face Pulls - 3x12

THURSDAY
Front Squat - 3x10
Vertical Pull - 5x10
Horizontal Pull - 4x10
Upper Back - 5x10
Biceps

FRIDAY
Dumbbell Press - 3x10
Decline Bench - 3x10
Incline Press - 2x10, 1x6-8 (Up the weight)
Chest Flyes - 3x12
Dips - 3x15
Tricep Pushdowns

If you want one modified for training legs harder, just switch one of the back days up. For example.

MONDAY
Front Squat - 5/3/1
50 Chin-Ups - Laddered, or 5x10
Dumbbell Row - 5x10
Lat Pullover - 3x12
Wide-Grip Cable Row - 5x10
Unilateral Pulldown - 2x20

TUESDAY
Flat Bench - 5/3/1
Overhead Press - 3x6-8
Dips - 5x10
Chest Flyes - 3x12
Lateral Raises - 3x12
Face Pulls - 3x12

THURSDAY
Front Squat - 3x10
Weighted Step-Ups - 3x10 (Each leg)
Weighted Lunges - 4x10 (Each leg)
Weighted Calf Raises - 4x10
Add something else if you want.

FRIDAY
Dumbbell Press - 3x10
Decline Bench - 3x10
Incline Press - 2x10, 1x6-8 (Up the weight)
Chest Flyes - 3x12
Dips - 3x15
Tricep Pushdowns

[Poison-]

Good shit, guys :')

[Renevatia]

Started working out 4/5
132lb
5'10
about 12% bf

slightly modified p90x, still adjusting for some more weights, might add or replace some stuff with gym.

Tomorrow will check weight after one week, cutting down on itg, about 2x a week now, need more gains.

Eating 5meals a day at about 3.2-3.5k cal a day, clean food, waiting for metabolism to kick in and slowly working up to speed.

Want to be at least 150lb in 3 month, below 10%bf, possible?

[SCWolf]

Originally Posted by Renevatia

Started working out 4/5
132lb
5'10
about 12% bf

slightly modified p90x, still adjusting for some more weights, might add or replace some stuff with gym.

Tomorrow will check weight after one week, cutting down on itg, about 2x a week now, need more gains.

Eating 5meals a day at about 3.2-3.5k cal a day, clean food, waiting for metabolism to kick in and slowly working up to speed.

Want to be at least 150lb in 3 month, below 10%bf, possible?

First off, it's probably best to figure out what you want to do first. You can only build muscle on a caloric surplus, and lose weight on a caloric deficit. If you're 12% body fat, you should be fine to just clean bulk. What I mean by "clean" bulk, is building muscle while putting on minimal fat.

P90x is pretty counter-productive while you're trying to bulk because it burns a fuckton of calories. I started with P90x and realised this within the first month and switched to the gym.

Also no, that goal is impossible if you're doing this without steroids.

[Senip]

Sad faces all around, gaining weight while at a calorie deficit, doing 40 mins of cardio every day and fucking hungry. 12 more months of this shit, if I look like shit I'm probably going to duck out of the shows until my skin catches up.

[SCWolf]

Originally Posted by Senip

gaining weight while at a calorie deficit.

No you aren't.

[Renevatia]

Originally Posted by SCWolf

First off, it's probably best to figure out what you want to do first. You can only build muscle on a caloric surplus, and lose weight on a caloric deficit. If you're 12% body fat, you should be fine to just clean bulk. What I mean by "clean" bulk, is building muscle while putting on minimal fat.

P90x is pretty counter-productive while you're trying to bulk because it burns a fuckton of calories. I started with P90x and realised this within the first month and switched to the gym.

Also no, that goal is impossible if you're doing this without steroids.

Thanks for the note, at least I am a little more comfortable downing a crap ton of food now, I will see if I can move everything to the gym and start doing weights instead. P90x does seem like a bit much cardio even when I try to add in weights and doing lower reps.
I don't think I will be changing my goal, still doing research but I want to get there.

[Reach]

Originally Posted by Senip

Sad faces all around, gaining weight while at a calorie deficit, doing 40 mins of cardio every day and fucking hungry. 12 more months of this shit, if I look like shit I'm probably going to duck out of the shows until my skin catches up.

Thermodynamically impossible.

There are...three situations where you can gain *muscle* on a cut, but it's at the expensive of fat for an energy source (noob gains, muscle memory, steroids).

You can't create mass from nothing. That breaks the laws of physics lmao.

The only way you're gaining true weight at a caloric deficit is if you're gaining water. Otherwise, you're eating at caloric surplus bro.

I'd cut your caloric intake right away. Realistically a calculator probably just fucked up your TDEE. It happens. I never trust them.

[Senip]

Originally Posted by Reach

Thermodynamically impossible.

There are...three situations where you can gain *muscle* on a cut, but it's at the expensive of fat for an energy source (noob gains, muscle memory, steroids).

You can't create mass from nothing. That breaks the laws of physics lmao.

The only way you're gaining true weight at a caloric deficit is if you're gaining water. Otherwise, you're eating at caloric surplus bro.

I'd cut your caloric intake right away. Realistically a calculator probably just fucked up your TDEE. It happens. I never trust them.

I dunno man, he cut my cals and I went up a few pounds, don't feel like I'm retaining water but it's entirely possible.

[Reach]

Originally Posted by Senip

I dunno man, he cut my cals and I went up a few pounds, don't feel like I'm retaining water but it's entirely possible.

Has to be water. No other explanation lmao

Well, the other explanation is you switched weigh in times, but again that's water retention. You weighing the same time every day?


I'm down to 174. Officially down 9.6 lbs in like 5 weeks. Not too bad.

Still haven't lost strength. Maintained or gains on all lifts.

Right now my target weight is to just get under 170. Losses have slowed down a lot lately, and I'm already getting really lean. I don't even want to get much leaner, so coming in somewhere under 170 should have me looking pretty sick without being unsustainably lean.