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greeneHey guys looking for some help here. I'm pretty new to lifting and I'm open to any help I get. I am 5' 11'', 175 pounds, probably some where around 17% body fat. I have started using brandan fokken's workout plan on bb.com, doing pretty much all of the exercises other than the leg day (I have pretty big legs from soccer and I play squash four days a week) and the olympic lifts. The reason I have not been doing the olympic lifts is because I think I'm going to hurt myself with poor form rather than help my self. What do you think of the exercise plan? Do you guys think its really important to learn the olympic lifts? If so, how do you suggest I learn proper form. I'm also wondering about bulking and cutting. I'm going to try to start bulking, although I'm worried I'll gain a lot of body fat. I'm wondering what you guys think a good target for calories, protein, and carbs is. I am currently not taking any supplements. Do you have any suggestions for supplements. Thanks for any help guys. Like many of you have said, I'm mostly going to focus on going to the gym and eating right, and hopefully I'll see some improvement on my size and strength.
ABallsSo I'm going to assume people have heard about Greg plitt, rip. Fucking bizarre way to die.
californiagrownSelfie filming a protein powder promo. How much more meatheaded can a death be?
californiagrownlatest word from the cops who reviewed the camcorder is that Plit downed a bunch of redbull and tried to outrun some trains. didnt work out well for him.
Kinda sad that a dude as old and as "succesful" in the industry as this guy would be so hard up for money and attention that he needed to resort to shit like this.
californiagrownThe program you picked, don't do it. Too advanced for where you are at, not to mention is offers little guidance in the way of nutrition and lifestyle.
Instead, follow this program: http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer.html
this program is simple to follow, and outlines your needed changes to nutrition and lifestyle.
These all-inclusive programs are easily the best thing that BB.com does. They are phenominal for everyone, but especially for beginners like yourself.
Wheatpretty sure its tendonitis. Any tips on how to stop it?
saskskierNot looking forward to today's session. 5x5 back squats at 300lb plus a bunch of hang clean and deadlift stuff. It's going to hurt.
louie.miragsfuck man I look forward to lifting... Helps me wake up at 5am in the morning when work starts at 8. If I didn't enjoy to it no way i'd do it...
saskskierOh don't get me wrong, I still look forward to the lifting. Heavy 5x5 squat days suck though and I was expecting it to be a lot worse than it was.
pat_in_the_hati had that really bad when i lifted hard every day. The doctor said it happens to alot of people that lift regularly. Your chest develops quicker than your back and your shoulders end up rubbing wrong.
The doctor gave me a cortizone shot in my shoulder. He went in from the back with a 4" needle to deliver the contizone in the front of my shoulder. Meaning he went thru my joint with a needle. Hurt like a bitch.
I ended up passing out in the doctors office
but it hasnt bothered me since
louie.miragsI was squatting heavy this morning and I got this feeling that reminded me of being a fatass in the navy when I would fun I would feel overexerted and want to puke. Anybody get this? It has only been recent this happens. I contribute it to either not enough food for breakfast or the pre workout. For breakfast I usually have 3 eggs and kale/spinach and some blueberries. Is that not enough? Anybody else take the prewrek preworkout and feel like you have a pit in your stomach or feel that you wanna puke? Or is that wanting to puke from so much effort mean I am hitting the sweet spot?
louie.miragsI was squatting heavy this morning and I got this feeling that reminded me of being a fatass in the navy when I would fun I would feel overexerted and want to puke. Anybody get this? It has only been recent this happens. I contribute it to either not enough food for breakfast or the pre workout. For breakfast I usually have 3 eggs and kale/spinach and some blueberries. Is that not enough? Anybody else take the prewrek preworkout and feel like you have a pit in your stomach or feel that you wanna puke? Or is that wanting to puke from so much effort mean I am hitting the sweet spot?
*N_Wist*Shoulder has been toast this week, I've been doing a lot of bench and it feels like a tendon issue. Seriously hope it doesn't get to the point where I need a cortisone shot.
californiagrownWait, what time are u having bfast, and what time are you lifting?
californiagrownYeah sounds like you should keep pushing through the pain. Def the smart thing to do lol.
Pain is your body's way of telling you to cut that shit out. It'd serve you well to listen.
cobra_commanderIf I lift in the morning I only have a cup of coffee mixed with protein powder before lifting. Breakfast comes afterwards. Eat quite a few carbs the night before though.
saskskierAnd to you guys who work out in the morning, props. I can't handle it.
saskskierAnd to you guys who work out in the morning, props. I can't handle it.
louie.miragsI wake up at 5 or snooze til 10 after. Eat breakfast. Go back my bag and brush my teeth and usually at the gym by 6:10-6:15. So about an hour maybe a tad less. I can't tell if it is the preworkout or I need to eat more... I am going to drink black coffee instead next work week and skip the preworkout and see if the same feeling keeps coming back.
californiagrownTry a small bowl of oats/grits/cream of rice with pb and 1/2 banana. Then a small protein shake. That should digest quickly but not give you a sugar high or low.
During the workout I'd suggest sipping on a bottle of diluted preworkout and powdered Gatorade to keep carbs coming on so you don't lose your pump.
californiagrownYeah sounds like you should keep pushing through the pain. Def the smart thing to do lol.
Pain is your body's way of telling you to cut that shit out. It'd serve you well to listen.
saskskierSeriously. It's one thing to have sore muscles and joints because you've been working hard or getting old, but if you think it's tendon stuff from overuse, too much weight or improper form, you probably need to stop.
There is a time and place for pushing through the pain in a workout, but if you are talking about cortizone and crap like that, you probably need to consider slowing down.
*N_Wist*I've already separated the shoulder, and rehabbed the joint. I'm doing lightweight exercises and generally taking it easy with chest/ shoulders. Wasn't saying that I was going to not listen to my body, its just that shoulder already has a history of being weak.
californiagrownYou said your shoulder has been toast, but you've been doing a lot of benching. That doesn't sound like taking it easy.
RedPandaI joined a gym closer to my house that isn't open yet and they keep putting back the opening date, it's so frustrating. I haven't been able to do anything but bodyweight stuff for the past like 4 weeks. They originally said Jan. 1, then Jan. 14, then Jan. 21, and now they're saying early February. Wtf. I would cancel my membership but I don't wanna get fucked with fees.
RedPandaI joined a gym closer to my house that isn't open yet and they keep putting back the opening date, it's so frustrating. I haven't been able to do anything but bodyweight stuff for the past like 4 weeks. They originally said Jan. 1, then Jan. 14, then Jan. 21, and now they're saying early February. Wtf. I would cancel my membership but I don't wanna get fucked with fees.
Wheaty214I'm not going to scour this thread for the answer, does anyone consume BCAA supplements? I started reading up on it and wanted to know how someone not from a body building website felt about it.
Wheaty214I'm not going to scour this thread for the answer, does anyone consume BCAA supplements? I started reading up on it and wanted to know how someone not from a body building website felt about it.
Wheaty214I'm not going to scour this thread for the answer, does anyone consume BCAA supplements? I started reading up on it and wanted to know how someone not from a body building website felt about it.
cobra_commanderI've posted on this before, and am not the type to be mistaken for a card carrying bb.com member.
for 95% of people BCAAs are a waste of money. You get a surplus of them as long as you are consuming high quality protein (beef motherfucker; eat it). The only time I would consider supplementing with BCAAs is during long endurance work where you are limited on your ability to replenish. So, if you do triathlon like shit for over 2hrs at a time, I would mix some BCAAs into some gatorade (not that zero shit, the good stuff with like 99gr of sugar) and consume that throughout the race, along with some high carb Gu's
Overall though, probably a waste of your money. Like 99% of the shit sold at GNC.
three suppliments you should be spending money on:
Fish Oil (unless you can eat enough fish)
Protein (whey, cassine, who gives a shit)
Creatine (there are really no negatives, as someone who still goes out for endurance shit)
Keep in mind all of these are supplements, not food. Start with getting your diet right. If you looked at the 'pyramid of success' only the very very top would be supplements. The rest is based on training, diet, and recovery. Suppliments won't make up for dropping the ball on those other three.
BagelsAny recommendations for a crossfit Shoe? I have medium width feet and go to a cardio focused crossfit gym.
californiagrownhttp://www.eastbay.com/Mens/Cross-Fit/Shoes/_-_/N-1pZ1p4Zne?cm_REF=Cross+Fit
One of these, not including the lifting shoes. If you really are running a bunch id stay away from the most minimalist shoes. Honestly, for what it sounds like you are doing, any old running/crosstrainer shoe will doe you fine.
BagelsAny recommendations for a crossfit Shoe? I have medium width feet and go to a cardio focused crossfit gym.
californiagrownhttp://www.eastbay.com/Mens/Cross-Fit/Shoes/_-_/N-1pZ1p4Zne?cm_REF=Cross+Fit
One of these, not including the lifting shoes. If you really are running a bunch id stay away from the most minimalist shoes. Honestly, for what it sounds like you are doing, any old running/crosstrainer shoe will doe you fine.
RedPandaI'm having trouble keeping balanced at the bottom of my squat, I feel like I'm going to fall backwards a lot of the time. Any things in particular that I could work on to fix this? Is it just a mobility thing?
RedPandaI'm having trouble keeping balanced at the bottom of my squat, I feel like I'm going to fall backwards a lot of the time. Any things in particular that I could work on to fix this? Is it just a mobility thing?
TheHamburglarPRed my clean and jerk today at 200 lbs (wish I could say kg). Being a smaller guy and being relatively new to lifting, I'm pumped on it.
Also, anybody use Adipowers? Or could someone suggest a sturdy alternative that might be a little cheaper? I lift in my beat up old chucks with torn canvas on the sides... not exactly giving me much ankle support
saskskierNicely done man!
I've used Nike Romaleos for the past couple of years and just picked up a pair of Adipowers over Christmas. I really like the Nike's. They are definitely a solid, heavy, wide shoe and I feel really planted in them during squats and other lifts. That said, since getting the Adipowers, they feel like boots. The Adipowers are definitely narrower and lighter, but I don't feel like I'm giving up any stability with them. You can't go wrong with either.
Also, if you aren't looking to spend as much, you could go with the Adidas Powerlift. Not quite as fancy, bu twill definitely get the job done.
DavinI am not really into the normal gym scene. I spend all my time at the rock climbing gym and train/workout there. I need to work on some core but I don't really know what to do other than basic floor things. What type of core training do you gym rats do?
Links/vids appreciated!
TheFaplooking for some new lifting shoes. Something thats more lightweight and has less drop then my running shoes but still has stiffness and support because i have shitty feet.. any suggestions? looking at the inov 8 but dont know which model
californiagrownWhat are you using them for? Realistically?
