The Fitness Thread

[Reach]

SCWolf - you supplement Lays? I hear that's a really good weight gainer.

Jokes aside, I'm consistently gaining about 0.5 lb a week right now, which is right where I want to be, and honestly I'm not even counting calories anymore. I've figured it out; I stick to whole foods high in protein and simply stop eating in the sweet spot right *before* I get full

My genes predispose me for obesity ;(


Reincarnate - I hope you're not currently eating nuts. They're probably one of the worst dieting foods ever, despite their reputation (very hard to accurately gauge their calories and they're retardedly calorie dense despite causing little satiety)

Bahamut - Reverse barbell curls will build all kinds of forearm. All kinds. Flex that wrist back as you come up to the top.

[Jerry DB]

Originally Posted by Bahamut-X

Also, any cool ideas for forearm exercises? I've been doing wrist curls but that's about it.

this is kind of weird to set up but it burns and it works. If you have an adjustable dumbell tie a shoelace around the middle tightly and tie the other end to a 5lb weight. you can move up to 10 pounds but I'm sure 5 will be efficient. lift your arms straight out with the weight on the ground and start rolling the dumbell bar with each of your hands on the ends so the weight goes to the top. Keep your arms straight ahead parallel to the ground the whole time. Let it roll back down with gravity and roll all the way back up for 5 times total. You can adjust this workout however but just try it this way to get the feel of it and adjust to your type of training. It is pretty unique so why not try haha, trust me it's harder then it sounds if you do it for 3 sets

[Bahamut-X]

Reach - Just looked at some videos. That looks like a great exercise and will incorporate nicely into my upper body routine. I wanted to try and get away from wrist curls since they tend to hurt my wrists.

Jerry DB - Hmm. I may try that. Definitely sounds like it would burn.

[Senip]

http://relativestrengthadvantage.com...earm-strength/

When you do forearm curls, start with the weight at your fingertips and roll up.

[MikeShinoda12345]

for some reason ffr has beefed up my forearms lol

i swear my forearms are almost worrying vascular, and oftentimes i wonder if it's really normal for players to experience this.

yeah my first post in this thread is about how ffr has made me stronger - my exercise life in a nutshell

[SCWolf]

Originally Posted by Reach

SCWolf - you supplement Lays? I hear that's a really good weight gainer.

Reincarnate - I hope you're not currently eating nuts. They're probably one of the worst dieting foods ever, despite their reputation (very hard to accurately gauge their calories and they're retardedly calorie dense despite causing little satiety)

That's my secret

Eating peanuts while cutting is probably the worst idea ever, seeing as how one half cup of dry roasted, unsalted peanuts is like 500 calories rofl.

Originally Posted by Bahamut-X

Also, any cool ideas for forearm exercises? I've been doing wrist curls but that's about it.

If you seriously want some powerful forearms, do this.

Ever hear of a farmers carry? Yeah, well keep that in mind. Fill up one of your old 12lb tubs of protein powder with rocks/sand, about 3/4 full. Stick your hand through the lid, spread your fingers and farmers carry that shit around like that.

Good****ingluck.

[Reincarnate]

No, I do not eat peanuts -- just said that peanuts are OK whereas some forms of almonds, for some reason, kickstart an allergic reaction (unless it's Planters' Almonds or whatever, but I don't eat those either).

[SCWolf]

When you start to feel stressed about things in the gym, refer to video above.

[kmay]

wtf is that??

weird ass mofo

[i will pwn u]

^ lol yea pretty much

[Reach]

Originally Posted by Reincarnate

No, I do not eat peanuts -- just said that peanuts are OK whereas some forms of almonds, for some reason, kickstart an allergic reaction (unless it's Planters' Almonds or whatever, but I don't eat those either).

Was just wondering, since some of my friends have tried to diet before and stalled/even gained weight and were so confused, and then we removed nuts from their diet and they dropped weight really quickly.

They're a good choice when bulking, though.

[kmay]

whats your view on cutting carbs on a way to lose weight?

[Reach]

Originally Posted by kmay

whats your view on cutting carbs on a way to lose weight?

Generally doesn't have any effect that's different from any other diet in terms of weight loss.

The biggest differences are that you flush out water much faster because of glycogen depletion and you usually feel fuller, since carbohydrate rich foods tend to have low satiety vs fat and protein rich foods.

So it can be highly effective in that respect for people that have problems with feeling hungry on diets.

[Reincarnate]

kmay: As long as you expend more energy than you take in, you will lose weight. However, the distribution of macronutrients (protein/carb/fat) help dictate your body composition and what that resulting weight is made of.

Protein seems to be the easiest to figure out, since you can pretty much use your lean body mass as a measure for how much protein you should be ingesting to maintain/build muscle, or minimize loss on a cut. But then there is a lot of debate over how to distribute the remaining carbs/fat.

http://www.bodyrecomposition.com/fat...-fat-loss.html is worth a read -- talks a bit about insulin sensitivity and carbs vs. fats

http://www.bodyrecomposition.com/fat...t-loss-qa.html

http://www.leangains.com/2012/06/why...me-hungry.html also worth reading.


Long story short: It depends -- "If a certain food keeps you fuller and you eat less, it’s good for fat loss; if it doesn’t, it’s not. [...] The punchline of that article is that individuals who are insulin resistant (and/or show a pronounced early insulin response to food intake) seem to get superior results from a lower GI/lower-carbohydrate diet. In contrast, individuals with high insulin sensitivity show superior results on a carb-based diet."

[Reach]

Makin' me some mo gains man. MO GAINS!

167.5 currently, up from 161.5 at the start of august. Body fat hovering right around 8%

http://i.imgur.com/fV7Vz.jpg

lol http://i.imgur.com/tO5yq.jpg


Progress: 7 months -> http://i.imgur.com/ZzdzU.png (march, june, now)

[Senip]

Needs moar front delts.

I started my new diet yesterday, carb cycling for fat loss and a ridiculous amount of protein for growth. Yeehaa!

[Reach]

Would like to bring shoulders in general up. Sadly I injured them a few years ago and they're still not really in full working order. I don't get to work them a ton because they hurt like hell if I do.

[Senip]

Originally Posted by Reach

Would like to bring shoulders in general up. Sadly I injured them a few years ago and they're still not really in full working order. I don't get to work them a ton because they hurt like hell if I do.

Have you tried shoulder dislocation stretches? I had the same issue, started doing those and in a few days the pain went away.

[Reach]

It's shoulder tendinitis and yes, they do help but they don't make the pain go away. It just mitigates the sensation.

It flares up pretty regularly, but in general I've just learned to live with it since it hasn't gotten any worse and I refuse to get surgery, which is really the only option left. Physio didn't do anything that working out already does, and anti-inflammatory/cortisone injections only work as a temporary solution.


Edit: my shoulders have come up a LOT though, you'd be surprised.

Here's a progress pic: http://i.imgur.com/ZzdzU.png


March 1st, June 1st and Sept 24th respectively. 7 months progress (For about 4-5 months prior to this I spent time losing weight mostly through jogging and dieting).

[Reincarnate]

What caused the shoulder problems? Anything in particular or just lifting?

I had bursitis in my left elbow (no idea where it came form -- one morning just woke up with a huge, pink, sensitive elbow and pain + limited movement). Still tender even 5 months later.