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saskskier118kg (260lb) snatch pr today at day one of the Catalyst Athletics seminar I'm at this weekend!
I have a sneaking suspicion clean and jerks tomorrow aren't going to go as well as snatches did today. It's been a while and I haven't been working on them much...
flatlandNo one else stoked about this? I bet it's more than a lot of you kids can squat... Nice lift.
blondie.That's what I got. From BB it's cheaper than on the source site. I've never used chalk to lift before today, so mind you I have no point of reference, but it was pretty amazing. I found that by the end of my DL workout (which lasted a while), it was wearing off a little bit and I reapplied. But that might also be my novice interpretation of how to use it.
SKI.INGand ^^ Do your guys' gyms actively ban powder chalk? Or is it just more of an unspoken courtesy?
SKI.INGand ^^ Do your guys' gyms actively ban powder chalk? Or is it just more of an unspoken courtesy?
blondie.Active ban.
My gym has a few weird rules:
- You must wear shoes (even for DL/squat)
- No chalk
- No olympic lifts
- No bags
...and probably others that I can't think of slash haven't run into yet.
It's a pretty nice gym (relative to the one at my undergrad) but I'm not sure I dig these rules. I understand their purpose though.
cobra_commanderA gym is not 'pretty nice' if you can't do the lifts you want in it. Smoothie bar and clean showers be damned.
Best gym I have ever trained at was a small room in a warehouse. Hot in the summer, cold in the winter, but everyone who showed up came to work. It had a squat rack on an extended lifting platform, a few barbells, some specialty bars, a shit ton of plates and a giant pile of dumbells. Pretty much it.
saskskierThis. I don't understand the down vote. What else do you need?
hey-dude-its-megirls
ABallsCould anyone give me some advice or tips on getting either a personal or online coach? I want to get my macros really dialed in and want to hold my motivation for the gym over the winter. I may also want to compete in a 20u or 18u competition over the summer depending on my condition.
saskskierThere is like a 10-1 girl/guy ratio in our gym...
louie.miragsI go to PF because of $$ and location and they have similar rules. Another one they have is no deadlifts as well.
cobra_commanderA gym is not 'pretty nice' if you can't do the lifts you want in it. Smoothie bar and clean showers be damned.
Best gym I have ever trained at was a small room in a warehouse. Hot in the summer, cold in the winter, but everyone who showed up came to work. It had a squat rack on an extended lifting platform, a few barbells, some specialty bars, a shit ton of plates and a giant pile of dumbells. Pretty much it.
flatlandThe more dungeon-like, the better.
I get the feeling a lot of you in this thread just need to commit to whatever your goal is for an extended period of time. A lot of questions that could be answered by just trying shit in the gym/kitchen and learning what works for you. It sounds like theres a lot of folks here who just started training and that's great, but you could do just about fucking anything for the first year and see serious results. Just pick something, whether its powerlifting, weightlifting, bodybuilding, strongman, whatever, and stick to it consistently.
ABalls. Would really appreciate advice on this... Also, saw a guy do 5 deep squats of 480lbs, very impressive considering he wasn't massive.
flatlandThe more dungeon-like, the better.
I get the feeling a lot of you in this thread just need to commit to whatever your goal is for an extended period of time. A lot of questions that could be answered by just trying shit in the gym/kitchen and learning what works for you. It sounds like theres a lot of folks here who just started training and that's great, but you could do just about fucking anything for the first year and see serious results. Just pick something, whether its powerlifting, weightlifting, bodybuilding, strongman, whatever, and stick to it consistently.
louie.miragsIt's great to have a place to ask questions though. Googling isn't always the best way because people talk out of their ass - a lot. When it comes to working out bad form and bad diet means everything. You're saying people should just wing it instead of asking experienced people for help? And wasting a year? Idk man..
californiagrownIn the first year, if you go to the gym consistently and have a halfway decent diet, you will see huge results.
People like to worry about the small stuff because its the sexy cool part, but what gets results is the boring, in the trenches slog.
It can be frustrating for complete begineers to constantly ask about advanced techniques when you know the have little intention to follow through with the basics.
But, the advanced sexy stuff can keep your motivation high, but its not something that is really helpful to 99% of the folks at a gym.
californiagrownJohn meadows, mountain dog program.
Google it. I believe his website is exactly what you are looking for.
I'm biased though, I love his philosophy
ABalls. Would really appreciate advice on this... Also, saw a guy do 5 deep squats of 480lbs, very impressive considering he wasn't massive.
VTbass802Alright everybody need a little bit of advice...
I have been "bulking" for a little bit, it hasn't been very extreme at all but I have gained a little bit of body fat (I know that is inevitable). When I started two months ago I was about 130 and I am now around 138. I have been eating about 2,300-2,400 calories a day, very clean, about 150-200 g protein a day (higher on training days) and training 4-5 days a week, alternating chest, back, legs, shoulders, and another day of things I may have missed. I have been doing 0 cardio so my heart/lungs are out of shape. I intend to do mostly HIIT because that is what my bosses (semi-pro bodybuilders) do before a comp.
So, I want to burn some fat, definitely not lose any muscle, and hopefully gain muscle (obviously at a slower rate then I am now). I know to cut I am going to have to cut calories and carbs a little bit (maybe also fats?) or at least just be a little more strategic with them. my main questions are:
What should I do in terms of changing my workout? Should I not Isolate muscles as much as I am now and just do more or less full body workouts with cardio days in between or should I continue with my regular workout routine, just shortening the lifting a bit and adding some cardio? Should I
What should I do to prevent muscle loss? I already do BCAA's and I do not intend to cut my protein intake at all
I have a pretty good idea of what I am going to do and have been talking with my bosses a lot about it but I just wanted to hear a little bit more and see if I am missing something. Open to criticism, all replies welcome
californiagrownAlso, why are you asking a skiing website for bodybuilding advice and not asking your coworkers who are...bodybuilders?
VTbass802because I like to hear different perspectives (I am not just going to blindly follow what people say on the internet, but i do appreciate insightful input)... I have 3 bosses, a 6'3" 270 lb male bodybuilder, 5'5" 140 lb female bodybuilder, and 5'8" 140 lb female figure model, so they all have very different training and cutting methods, all of which are probably not exactly the same so I am trying to find a middle ground, anyways
Height: 5'6"
Weight: 138
Number of weeks going to the gym CONSISTENTLY 4-5 times per week: ~7 so far
Age: 17
Athletic background(past and present): I played lacrosse and skied but I've pretty much always been a small, skinny/chubby kid
Average Daily diet: 2300 cal, 150-200 g protein, 150 g carb, 50 g fat (that might be wrong i supplement as much fat as I can through olive oil, flax oil, and sunflower butter)... I also have a shit ton of allergies... like a ton
Working Weight Squat (Ex. 8 reps @ 185lbs): 12 reps 165 lbs
Working Weight Bench: 12 reps 115 lbs
Working Weight Deadlift: 12 reps 165 lbs
Working Weight Barbell Row: don't really know, I rarely do barbell row, guessing 65 lbs
Working Weight Shoulder press: guessing 65... I usually clean and press 95 lbs for 10 reps
Max # pullups: I have been doing assisted wide grip pull ups with 20 lb assist to try to isolate lats but I don't consistently do pullups
I know I should be doing lower weights for hypertrophy/"bulking" but I am also trying to learn how to keep form well and try to isolate certain muscles more for each move.
loopieHey hate to be that guy but do you guys have any advice for my workout plan?
Day 1: Squats 5 x 5, Weighted Lunges 4 x 10, SL DL 4 x 10
Day 2: Sprints - 10 x 200m, 5 x 100m
Day 3: Bench 5 x 5, OHP 4 x 10, Pullups 4 x 10
Day 4: Run - 2 x 1/2 mile (max effort), 2 x 1/4 mile (max effort)
Day 5: Deadlifts 5 x 5, Front Squats 4 x 10, Rows 4 x 10
Day 6: Swim
Day 7: Rest
I'm not new to lifting I have been doing the whole back bis, chest tris thing for a while but looking to switch it up. I'm 6'0" 193 lbs and maybe 10-12% BF.
Too much volume on the sprints? Have any suggestions?
I'm also eating 3500 calories a day (Macros: 165 protein, 110 fat, 413 carbs). This is my first time tracking macros (myfitnesspal). Seem about right?
Thanks
californiagrownI wasnt asking for your macro breakdown, i wanted to know what you put in your mouth and when on a daily basis ie. what your preworkout meal is, what your post workout meal is, first meal of the day etc.
What training program are you following? if you arent following one, why not? do you think you know enough to design your own program at this point? Are you getting stronger quickly?
have you asked your bosses what they reccomend for someone like yourself?
gnar_whalwell what are you trying to accomplish? Do you want to bulk, get ready for skiing. what? I would up your protein to around 200, and if you are trying to bulk I would cut the cardio so you're only sprinting/swimming like once a week.
VTbass802Alright here are my basic guidelines
Breakfast: 1/2 cup oatmeal, 1/4 blueberries, 30 g rice protein shake, 1 tbsp flax seed oil
Snack 1: piece of fruit and 30g rice protein shake
Lunch: chicken breast/turkey patty 8 oz, spaghetti squash w/ tomato sauce or mixed vegetables (broccoli, cauliflower, sautéed onions or zucchini), 1 tbsp olive oil, and a piece of fruit
Snack 2: piece of fruit and 30g rice protein shake, 2 tbsp sunflower butter
Dinner: chicken breast/turkey patty 10 oz, mixed vegetable, occasionally a complex carb (sweet potato, white rice, quinoa)
Dessert: 5 oz skyr (fat free strained yogurt), 2 tbsp sunflower butter
On workout days my preworkout is usually a chicken breast and a half of a bananna, intra workout is 8:1:1 BCAA's, and my post workout is another chicken breast, a cup of rice, and a tbsp of sunflower butter and this whole two meals takes the place of one of the snacks usually depending on when in the day I workout (usually at 3:00 as soon as I can after school) and I always eat my pre/post workouts within an hour of my lifting on both ends...
As for the other questions my bosses basically just give me workouts to do but I chose to isolate the muscle groups that I did to avoid overtraining but make sure I can get in every day. I am seeing good strength and muscle gains, but I am also getting a little bit of body fat (its not significant, but I can't see my abs anymore and that is honestly how I have been gauging this)... sorry for so many posts and the length I just want to hear a little feedback past what I already have gotten
VTbass802I am seeing good strength and muscle gains, but I am also getting a little bit of body fat (its not significant, but I can't see my abs anymore and that is honestly how I have been gauging this)... sorry for so many posts and the length I just want to hear a little feedback past what I already have gotten
ABallsI've really been into cooking in these previous weeks, anyone want to share something they make that's healthy/ protein infused? I've been making protein pancakes and they're awesome.
loopiehttp://www.youtube.com/watch?v=4f7DvyBwgPo
Watch @ 6:13
ABallsI've really been into cooking in these previous weeks, anyone want to share something they make that's healthy/ protein infused? I've been making protein pancakes and they're awesome.
VTbass802haha I get it... to be honest I am more concerned with looking good than being strong, however I am getting stronger too... and @caligrown I get where you are coming from, but at this point I am just trying to test my body and see how different things work (I tried a little bulking, it started working, now I am going to try cutting)... but I think in the long run I will ultimately heed your advice and stay consistent, this is just one of a few little experiments inbetween... and yea allergy restricted diets are no bueno
JayDopeteam fidelis? haha im sorry i clicked on that link, i am soooooooooooooooooooooooooo over all the fucking "teams" and "coaches" people doing 1 show and say they are coaching other people now, its a big fucking joke. These "coaches" giving the same fucking diets and same fucking workouts to people who are dumb enough to pay for them. But hey im all for people working out i guess, but ive noticed all of a sudden everyone "competes". It makes me laugh when i see peoples instagram pages and in their bio it says "future IFBB Mens physique" or "future IFBB BB" like how big is your head? Being cocky and having goals are completely different things, and im not trying to talk shit about these people (well yeah maybe a little bit) but jesus christ they are so full of themselves, especially these people on "teams". I roll up to a show by myself usually with no "coach" or "team" and laugh to myself at these guys wearing all the same shirts just basically giving some fucking guy all this money to wear their "team shirt". I guess im just ranting at this point, but the whole mens physique thing is becoming such a joke now that everyone is a fucking competitor. I would love to switch to bodybuilding but being natural and competing in the NPC is pretty fucking tough in BB, being natural in mens physique is a bit easier.
californiagrownHAHAHAHAHAHAHAHA!!!! Ill just go ahead and leave this here: http://www.t-nation.com/opinion/5-reasons-why-you-should-never-compete
no_steezeWhat's the best way to build up a good base in my chest? I'm decent with most other muscle groups but my chest is super weak since my coach was kind of an idiot and never had us lift anything but occasional legs. I know bench, DB press, chest fly etc all help but I feel like I need to build up a base to work off of first
