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californiagrownHamburglar, your situation is simply being out of shape.
S.J.WYeah CT Fletcher, truely a man you should trust. I'd much rather trust Jeff Cavaliere over CT Fletcher.
californiagrownWhat you guys are describing is akin to a car running out of gas. What "overtraining" refers to is more akin to going on 10000 miles since your last oil change.
S.J.WOkay then they are under training. It's pretty simple. Get your nutrition in check, sleep in check, and then experiment. If you notice gains working out for 45 minutes then stick to that. If you're working out for 2 hours and the gains aren't matching your expectation then you're probably overdoing the training. More training does not equate to more muscle.
S.J.WWhen I say over training, I'm not referring to getting rhdobo or all that shit. I'm just referring to people going over the point of equilibrium and not doing themselves any good apart from getting a nice little ego boost
californiagrownWhat you guys are describing is akin to a car running out of gas. What "overtraining" refers to is more akin to going on 10000 miles since your last oil change.
Crispy.I am not sure my 1RMs. I essentially am doing linear progression where try I add a rep or add 5 lbs each week which may or may not work for you depending on your current maxes. It seem you're pretty knowledgable about lifting, so you probably already know this.
BenWhityou may be better of planning a max-out week on your compound lifts so you can have a better idea of where you stand and can work at calculated percentages/proper intensities. Do a progressive deload over the course of two weeeks or so, then max out.
cobra_commanderOr do a 3RM. Most folks don't have the nervous system to produce a good 1RM. You really need a good peaking cycle to develop to it. This is fine, unless you're a power lifter, your 1RM is cool on your Instagram but otherwise irrelevant.
3RM will allow you to calculate a hypothetical 1RM that will be useful for programming to build size, speed, and/or strength.
BenWhityou may be better of planning a max-out week on your compound lifts so you can have a better idea of where you stand and can work at calculated percentages/proper intensities. Do a progressive deload over the course of two weeeks or so, then max out.
cobra_commanderOr do a 3RM. Most folks don't have the nervous system to produce a good 1RM. You really need a good peaking cycle to develop to it. This is fine, unless you're a power lifter, your 1RM is cool on your Instagram but otherwise irrelevant.
3RM will allow you to calculate a hypothetical 1RM that will be useful for programming to build size, speed, and/or strength.
Crispy.Can either of you guys provide me with some information or link me to something about how to go about using different % intensities possibly in an upper/lower program? (I think it's called periodization, right?) Much appreciated, thanks.
BenWhitI read breaking muscle fairly regularly. This is a pretty solid summation of the overarching principles of periodization: http://breakingmuscle.com/strength-conditioning/a-simple-guide-to-periodization-for-strength-training
A good look into the way Olympic weightlifters train & the percentage of their lifts at, above, or below different percentage thresholds: http://www.allthingsgym.com/programming-training-intensity-weightlifters/
BenWhitI read breaking muscle fairly regularly. This is a pretty solid summation of the overarching principles of periodization: http://breakingmuscle.com/strength-conditioning/a-simple-guide-to-periodization-for-strength-training
Crispy.I lift to be healthy, be able to lift heavy things, and look good. And I don't play any sports. I don't need to peak per se. The article starts off with saying, "Periodization is defined as the “long-term cyclic structuring of training and practice to maximize performance to coincide with important competitions.”". Would periodization still benefit me considering I don't compete or anything?
Crispy.I lift to be healthy, be able to lift heavy things, and look good. And I don't play any sports. I don't need to peak per se. The article starts off with saying, "Periodization is defined as the “long-term cyclic structuring of training and practice to maximize performance to coincide with important competitions.”". Would periodization still benefit me considering I don't compete or anything?
cobra_commanderOr do a 3RM. Most folks don't have the nervous system to produce a good 1RM. You really need a good peaking cycle to develop to it. This is fine, unless you're a power lifter, your 1RM is cool on your Instagram but otherwise irrelevant.
3RM will allow you to calculate a hypothetical 1RM that will be useful for programming to build size, speed, and/or strength.
BenWhitThat doesn't mean you have to get on a platform and test a true 1RM, but you want to periodically test your top-end strength. It's the best way to really gauge progress.
saskskierWhile max days can gauge progress and may result in Instagram likes, sometime they are just as much about having fun as anything else. Who doesn't love the simplicity of just seeing how much weight they can move every once and a while?
Crispy.I lift to be healthy, be able to lift heavy things, and look good. And I don't play any sports. I don't need to peak per se. The article starts off with saying, "Periodization is defined as the “long-term cyclic structuring of training and practice to maximize performance to coincide with important competitions.”". Would periodization still benefit me considering I don't compete or anything?
Crispy.Can either of you guys provide me with some information or link me to something about how to go about using different % intensities possibly in an upper/lower program? (I think it's called periodization, right?) Much appreciated, thanks.
BenWhitFor any food prep-ers out there, how long do you generally keep cooked food refrigerated before you toss it?
I typically let food get to be about a week old before I toss it. I have some leftovers I cooked last sunday night, I'm a little short on cash and need to stretch this as long as possible. Am I going to die/shit my pants if I eat my baked chicken thighs for a few more days?
californiagrownI have a big issue with people who toss food based upon date alone. God gave you eyes and a nose for a reason... Use them. You have millions of years of natural selection saying bad food smells bad.
Age is but a number.
BenWhitI 100% agree. I typically only cook what I will consume within a week. One breakfast, two lunches, one dinner x5 (I wing it on the weekends). I can very easily determine when a meal has gone bad based on smell, but just because it doesn't smell bad doesn't mean it hasn't gone bad, right? Fortunately, I pretty generously season my chicken thighs so I' sure I'm OK for a few more days.
californiagrownIf it smells fine, it is fine. Nuke it then eat it. If it has gone bad it will smell bad.
If you're not sure, its likely all in your head. Keeping food cold, especially if precooked, will make it last for waaaaaaaay longer than most people think. Your nose is the best test.
You ever poured a glass of bad milk, or opened a package of bad chicken? How long did it take you to determine it went bad? 3.6 milliseconds? Or less?
californiagrownI have a big issue with people who toss food based upon date alone. God gave you eyes and a nose for a reason... Use them. You have millions of years of natural selection saying bad food smells bad.
Age is but a number.
BenWhithey, i'm just trying to avoid dropping stink bombs at my desk at work. I don't want my coworkers to hate me.
I don't pour out my spoiled milk, I just wait until it becomes cheese.
californiagrownFor full disclosure, I'm one of those people that believes in building ones immunity..
californiagrownHomemade cottage cheese is the best! Unwashed shaker bottles make best kombucha!
For full disclosure, I'm one of those people that believes in building ones immunity. So I eat questionable stuff all the time- as long as it passes the smell test and all mold has been cut off its good to go IMO. Has failed me once in 15 years... When I ordered fish tacos from a roach coach at 10pm.
RedPandaDo you guys do ATG squats? I do, but I have a power lifter friend who claims there's no advantage to squatting so low. I know I could lift significantly more if I only went to parallel but I've been told that there are advantages to going as low as physically possible.
AgitatedHiatusHow do you guys drop weight? I'm trying to eat small portions 6 times a day and lift at night and do cardio but it doesn't seem to be working.
AgitatedHiatusHow do you guys drop weight? I'm trying to eat small portions 6 times a day and lift at night and do cardio but it doesn't seem to be working.
californiagrownYou should be hungry a fair amount of the time, not starving, but definitly a little hungry. Personally, of suggest going back to the normal 3 squares and maybe a snack per day- except at every meal serve yourself aslightly smaller portion than you otherwise would eat.
Why do you want to lose weight?
AgitatedHiatusATM, I weigh 235 and I want to eventually get done to 190. I've been lifting 5-6 days a week since mid june and i've already dropped twenty pounds, but I've kind of tapered off a little.
mirozCut most non complex carbs. Focus on meat and veggies. Avoid unhealthy fats. What's your diet like?
AgitatedHiatusMostly protein (eggs, chicken, steak) rice, sandwiches, and vegetables
mirozI cut about ten pounds last year and I now hover around 190-195. When I was actively trying to eat less, I tried to follow the 'intermittent fasting' methodology; if you don't eat between, say, 10PM and 12PM the next day, you've gone 14 hours without food. It's a good way to help reduce calories taken in, and if you eat your biggest meals around your workout, you can make more effective use of that fuel. My daily eating was like this:
12PM: Banana with peanut butter
2PM: Carrots/celery with peanut butter and raisins
4PM: Sandwich or chicken/rice/veggies, piece of fruit
*Workout at 5-6PM for 1-2 hours*
Immediately post workout: Dinner (chicken + veggies, maybe a little bit of carbohydrate like veggie pasta, rice, potatoes, etc).
...and then I'd do my best to not eat until noon the next day. It leaves you hungry but you sleep through most of the hungry time and are satiated and fueled for your workouts. If you can maintain your activity while internalizing the fact that the 'slightly hungry feeling' is one of progress and not one of need, you'll be on the right track.
Make sure you keep your activity levels up! Don't want your metabolism to plummet to adjust to the reduction in food intake.
AgitatedHiatusI usually eat right away in the morning when I wake up at 6:40 and that's usually some kind of oatmeal or a bagel or something. Then when I go to school, I wait till like 10:00 am and eat a handful of almonds and drink water throughout the day. Then my lunch is at like 12:30, so I eat a sandwhich and a salad. Then right before my workout at 6:30 (after I get done with work) I eat a peanut butter sandwhich. Then my after workout protein shake and I usually take in some eggs or chicken and rice.
AgitatedHiatusI usually eat right away in the morning when I wake up at 6:40 and that's usually some kind of oatmeal or a bagel or something. Then when I go to school, I wait till like 10:00 am and eat a handful of almonds and drink water throughout the day. Then my lunch is at like 12:30, so I eat a sandwhich and a salad. Then right before my workout at 6:30 (after I get done with work) I eat a peanut butter sandwhich. Then my after workout protein shake and I usually take in some eggs or chicken and rice.
RedPandaDo you guys do ATG squats? I do, but I have a power lifter friend who claims there's no advantage to squatting so low. I know I could lift significantly more if I only went to parallel but I've been told that there are advantages to going as low as physically possible.
californiagrownStahp with the oatmeal or bagel in the morning. replace with 2 whole eggs, and 2-3 egg whites along with some veggies.
Never eat fruit. Always eat veggies
You eat a ton of calorie dense foods - nuts, nut butter, oatmeal, bagels, meat sandwhiches, etc.
A sandwich + Salad is too much for lunch IMO. id make it a chicken salad with vinagrette, and thats it.
ggfski42Why do you not like fruit? I'm just curious because I eat more bananas than Donkey Kong, and I can't say I report any negative effects.
ggfski42Why do you not like fruit? I'm just curious because I eat more bananas than Donkey Kong, and I can't say I report any negative effects.
AgitatedHiatusI think I understand. Fruit has a TON of sugar in it. While it is natural, it does have a lot.
AgitatedHiatusI think I understand. Fruit has a TON of sugar in it. While it is natural, it does have a lot.
