kingawesomeness Posted January 13, 2012 Report Share Posted January 13, 2012 Reviving an old thread from the YS forum. Discuss. 1 Quote Link to comment Share on other sites More sharing options...
Footballism Posted January 13, 2012 Report Share Posted January 13, 2012 What the fuck is that? 1 Quote Link to comment Share on other sites More sharing options...
cadete Posted January 13, 2012 Report Share Posted January 13, 2012 What the fuck is that? LOL Quote Link to comment Share on other sites More sharing options...
Butty Posted January 14, 2012 Report Share Posted January 14, 2012 Aiming for 11% bf by end of Feb. Currently sitting around 17 or so. NEED. TO. DO. CARDIO. Quote Link to comment Share on other sites More sharing options...
Tesla Posted January 15, 2012 Report Share Posted January 15, 2012 Aiming for 11% bf by end of Feb. Currently sitting around 17 or so. NEED. TO. DO. CARDIO. 6% bf in 6 weeks, it will be challenging. Dont go to fast, not worth loosing fat fast if you can't increase or at least maintain strength IMO. I'm trying to lose fat and increase strength at the moment, not easy to do but just got to be consistent. Quote Link to comment Share on other sites More sharing options...
kingawesomeness Posted January 16, 2012 Author Report Share Posted January 16, 2012 6% bf in 6 weeks, it will be challenging. Dont go to fast, not worth loosing fat fast if you can't increase or at least maintain strength IMO. I'm trying to lose fat and increase strength at the moment, not easy to do but just got to be consistent. Agreed. I dropped from 29% to about 10%ish atm, but I started losing weight in April 2011. Lost about 25kg in 4 months, and now am still trying to get my skin to tighten back up. Lost about 5.5kg lean mass in the process and spent the next 4-5 months building it back up again. If you're going to cut, make sure you're losing a maximum of 3kg/month and that you know exactly what you're putting into/working out of your body so you don't lose muscle. If I were you, I'd give myself at least 2 months to lose that kind of weight, especially because dropping from 12% to <10% is the hardest part of cutting. Quote Link to comment Share on other sites More sharing options...
Butty Posted January 16, 2012 Report Share Posted January 16, 2012 I need to motivate myself to do more cardio, that's number 1 aim. Due to eat being holidays, I'm waking up pretty late and not eating much during the day, I'm definitely keeping below 1500 calories most days. Is this the right way to do it? Quote Link to comment Share on other sites More sharing options...
Tesla Posted January 16, 2012 Report Share Posted January 16, 2012 I need to motivate myself to do more cardio, that's number 1 aim. Due to eat being holidays, I'm waking up pretty late and not eating much during the day, I'm definitely keeping below 1500 calories most days. Is this the right way to do it? If all you cared about was losing fat and maintaining muscle, I wouldn't do cardio. Cardio takes away from your recovery time from lifting. When on a cut you have less food to use to recover from lifting, so it is actually the worst time to do cardio in a lot of ways. But I know you also play footy so you would want some conditioning and thats why for you I would say stick with the cardio. But dont jog, jogging is gay, and leaves you looking like a kenyan/ethiopian marathon runner. Sprints and walk in between sprints. Also would be similar to what you do in footy anyway I would imagine, you dont jog around the whole time do you, I would imagine a mixture of sprinting and walking is closer to what you end up doing amiright? Quote Link to comment Share on other sites More sharing options...
Butty Posted January 16, 2012 Report Share Posted January 16, 2012 Yeah, absolutely. I've read all about different ways of doing cardio and have decided that my form of cardio is sprinting. It's difficult to do sprints at this time of year though as you can't do them on a treadmill, you must be outside and it's just too fucking hot man. Quote Link to comment Share on other sites More sharing options...
Tesla Posted January 16, 2012 Report Share Posted January 16, 2012 (edited) Yeah, absolutely. I've read all about different ways of doing cardio and have decided that my form of cardio is sprinting. It's difficult to do sprints at this time of year though as you can't do them on a treadmill, you must be outside and it's just too fucking hot man. Sounds like an excuse to me. Do it late in the day. Shit its light out till almost 9pm these days, and it ain't even hot at that time. Perfect time, nice weather, nice lighting, etc. Hit 50kg for reps on barbell press, apparently I am now a novice lifter instead of untrained (lawl) according to this http://www.exrx.net/Testing/WeightLifting/PressStandardsKg.html and I assume thats for 1 rep instead of the 5 I done did. Going to make it my goal to hit 62.5 (which it says there is intermediate) in 2 months, I will work press about 12 times till then, I am 5 x 2.5kg weight increases away. Thats more than 2 session per increase, I have been increasing almost every session recently so should be doable. My best lift (relatively speaking) while being the least trained, must be dem Eastern European genetics for putting heavy weight overhead (see Olympic lifting, all end with weight overhead, dominated by Eastern Europe). Also aiming to finally have good low-bar back squat form down within the next week, so much time wasted working on form, my body wasn't meant for squatting I dont think, but what can you do. I train squat every workout, plus even gone in on off days to work on the form with light weight, and have got my grip right, got bar placement right, got depth almost right, hip drive almost right, just leaning to far forward and almost good morninging the weight. Soon it will be mine turn for perfect low-bar squats. PS high bar squats are gay. Edited January 16, 2012 by Tesla Quote Link to comment Share on other sites More sharing options...
Butty Posted January 16, 2012 Report Share Posted January 16, 2012 Tbh, it is an excuse. Didn't go to the gym tonight either. ffs. Quote Link to comment Share on other sites More sharing options...
Tesla Posted January 16, 2012 Report Share Posted January 16, 2012 Tbh, it is an excuse. Didn't go to the gym tonight either. ffs. Skipping sessions? Whats the problem? Progress is the best motivator. I am like a 1 in 1000 with my inability to add muscle mass, but I still never miss a session, because I focus on increasing my lifts and thats easy. Aren't you excited to go and increase your lifts? Do you know how long I was looking forward to hitting 50kg on overhead press, and I did today, feelsgoodman. Set some numbers like that as goals, eg 50 is a nice number, and now I focus on 60 because 60 equals 1 plate on each side. On bench i am looking forward to 90kg as that equals 200 pounds. Then after that there is 100kg which is again a nice number and also represents 2 plates on each side. I find this way I am never unmotivated, in fact I can't wait till workout days. As for cardio, just got to find a way to measure your progress and get excited to improve it too. Maybe how far you can go, or how fast you can get to a certain location, etc. Quote Link to comment Share on other sites More sharing options...
Butty Posted January 16, 2012 Report Share Posted January 16, 2012 I'm going to go tomorrow, if I don't, then I know there's a problem. I'll go, though. Quote Link to comment Share on other sites More sharing options...
Tesla Posted January 16, 2012 Report Share Posted January 16, 2012 I'm going to go tomorrow, if I don't, then I know there's a problem. I'll go, though. Quote Link to comment Share on other sites More sharing options...
Butty Posted January 16, 2012 Report Share Posted January 16, 2012 Quote Link to comment Share on other sites More sharing options...
Raff72 Posted January 16, 2012 Report Share Posted January 16, 2012 (edited) Fuck cardio, that's what clen is for. Or t3 at the very least... Edited January 16, 2012 by Raff72 Quote Link to comment Share on other sites More sharing options...
Butty Posted January 16, 2012 Report Share Posted January 16, 2012 I play sports so isn't clen cheating? Quote Link to comment Share on other sites More sharing options...
Tesla Posted January 16, 2012 Report Share Posted January 16, 2012 (edited) I play sports so isn't clen cheating? Depends on sport. Footy, yes. Elite level bodybuilding and powerifting, no. Pretty sure your trolling, but anyway the legality of it shouldn't be your first concern. The way I see it, someone lifting for a sport like footy or someone lifting for aesthetics has no reason to ever ride a bicycle. Edited January 16, 2012 by Tesla Quote Link to comment Share on other sites More sharing options...
sharpy Posted January 17, 2012 Report Share Posted January 17, 2012 I use the cable machine for my bench press exercises, strengthens my core a heap but limits as to how much you can 'lift' due to the weight of the plates pulling me back. This is just what the sheila at the gym told me to do to start off. I do this, pull down with a chin up technique (hands facing me), dumbell row, dumbell fly's for my chest and dumbell shoulder press. Increased weight significantly in all of them but not sure how good they are for footy. This gym shit is foreign to me. Quote Link to comment Share on other sites More sharing options...
Butty Posted January 17, 2012 Report Share Posted January 17, 2012 Depends on sport. Footy, yes. Elite level bodybuilding and powerifting, no. Pretty sure your trolling, but anyway the legality of it shouldn't be your first concern. The way I see it, someone lifting for a sport like footy or someone lifting for aesthetics has no reason to ever ride a bicycle. What? Quote Link to comment Share on other sites More sharing options...
Tesla Posted January 17, 2012 Report Share Posted January 17, 2012 I use the cable machine for my bench press exercises, strengthens my core a heap but limits as to how much you can 'lift' due to the weight of the plates pulling me back. This is just what the sheila at the gym told me to do to start off. I do this, pull down with a chin up technique (hands facing me), dumbell row, dumbell fly's for my chest and dumbell shoulder press. Increased weight significantly in all of them but not sure how good they are for footy. This gym shit is foreign to me. Don't listen to what anyone at the gym tells you, they are generally idiots. Do a proper bench press. Do actual chin ups. Any sort of flys are stupid if you ask me, but if for some reason you need to isolate your chest then i guess they are fine. I'd also say do shoulder press with a barbell instead, at the very least it requires more effort to balance it so you will also gain in that area. DB row is fine, but personally I do that with a barbell as well, thats just a personal preference. You might want to try it and see what you like better. I dont know what exactly your goal would be for footy, but I assume its both size and strength, for a good mix of size and strength the big compound exercises in the 5 rep range is a proven formula thats been in use for decades and you can't really go wrong tbh. 1 Quote Link to comment Share on other sites More sharing options...
Butty Posted January 17, 2012 Report Share Posted January 17, 2012 I went tonight. Loved it. Fuck yeah. Quote Link to comment Share on other sites More sharing options...
Synth Posted January 17, 2012 Report Share Posted January 17, 2012 If you want to drop bf% make sure you're not doing any long distance. Less muscle wastage. The best cardio is short sprints/walks. (20 sec sprint,10sec walk. repeat) Add that with some clean eating you could healthily loose 2 kg a week. Quote Link to comment Share on other sites More sharing options...
sharpy Posted January 17, 2012 Report Share Posted January 17, 2012 Don't listen to what anyone at the gym tells you, they are generally idiots. Do a proper bench press. Do actual chin ups. Any sort of flys are stupid if you ask me, but if for some reason you need to isolate your chest then i guess they are fine. I'd also say do shoulder press with a barbell instead, at the very least it requires more effort to balance it so you will also gain in that area. DB row is fine, but personally I do that with a barbell as well, thats just a personal preference. You might want to try it and see what you like better. I dont know what exactly your goal would be for footy, but I assume its both size and strength, for a good mix of size and strength the big compound exercises in the 5 rep range is a proven formula thats been in use for decades and you can't really go wrong tbh. Thanks mate, I basically have no idea what I should be doing. All I want is to put on some size and add strength, but nothing silly that will restrict me in footy terms. Quote Link to comment Share on other sites More sharing options...
Tesla Posted January 18, 2012 Report Share Posted January 18, 2012 (edited) Grab the book Starting Strength by Mark Rippetoe. You can't go wrong with Rippetoe when it comes to strength, the man knows his strength training. I currently have a routine similar to the Starting Strength routine just modified a bit to include some chinups and then some other things which are specific to goals I have. It will give you some size and it will definitely give you a lot of strength in no time. Just make sure you are eating enough, as long as your strength is progressing you are fine, especially if you don't want to put on too much size. I wish I was on SS when I started, would be doing some impressive lifts by now. Edited January 18, 2012 by Tesla Quote Link to comment Share on other sites More sharing options...
sharpy Posted January 18, 2012 Report Share Posted January 18, 2012 Will get around it, cheers mate! Have noticed improvement in both strength and arm size, but nothing major. Currently about 86kg, looking to get to about 91 or so. Trying not to lose too much agility! Quote Link to comment Share on other sites More sharing options...
AyeCee Posted January 20, 2012 Report Share Posted January 20, 2012 >Go out after match on Wednesday >No longer skinniest cunt in the venue >Bitches be mirin' >Lads move out of my way >Some old friends who are into athletics/rugby comment on my progress >feelsgoodman Thanks lads, you and /fit/ have been incredible help, I actually feel confident in my knowledge, and am seeing the results of my hard work. 1 Quote Link to comment Share on other sites More sharing options...
Tesla Posted January 20, 2012 Report Share Posted January 20, 2012 (edited) >Go out after match on Wednesday >No longer skinniest cunt in the venue >Bitches be mirin' >Lads move out of my way >Some old friends who are into athletics/rugby comment on my progress >feelsgoodman Lawl, the way you wrote it reminds me of this copypasta: -so i have to do presentation for class -awkward as **** -start working out -not so awkward -zyzz is my inspiration -presentation again -trembling -just keep telling myself "i'm fawkin zeez bruh" -get confident -my turn -i get up there -start shaking uncontrollably -start telling myself "i'm fawkin zeez bruh" -teacher says I can start anytime -I start off with "i'm fawkin zeez bruh" -at this point I'm so nervous I blackout -"i'm fawkin zeez bruh" -repeat at least 4 more times -look around the room, people are saying "why does he keep saying that?" -girls start laughing -I pass out -hit head on the corner of teacher's desk -minor concussion -teacher thinks I was on drugs -classmates call my zeezprah -nickname eventually turns into zebra -i haven't heard my real name in months -haven't been this depressed since high school Except yours has a better ending. But seriously, sounds like nice progress. Keep us updated on how thick, solid, and tight you get. Good luck on your getting swole goals in 2012. Edited January 20, 2012 by Tesla Quote Link to comment Share on other sites More sharing options...
tachycardia Posted January 20, 2012 Report Share Posted January 20, 2012 (edited) The number one reason I see people not make progress is that they just don't know how to train hard. The number two is the same as number one. Edited January 20, 2012 by tachycardia Quote Link to comment Share on other sites More sharing options...
tachycardia Posted January 21, 2012 Report Share Posted January 21, 2012 Aiming for 11% bf by end of Feb. Currently sitting around 17 or so. NEED. TO. DO. CARDIO. *NEED. TO. GET. DIET. IN. ORDER. TO. CREATE. CALORIC. DEFICIT. AND. ENSURE. HEAVY. RESISTANCE. TRAINING. TO. MAINTAIN. LEAN. BODY. MASS. AND. RE-ASSES. UNREALISTIC. TIMEFRAME. FOR. AFOREMENTIONED. GOAL. 1 Quote Link to comment Share on other sites More sharing options...
kingawesomeness Posted January 21, 2012 Author Report Share Posted January 21, 2012 *NEED. TO. GET. DIET. IN. ORDER. TO. CREATE. CALORIC. DEFICIT. AND. ENSURE. HEAVY. RESISTANCE. TRAINING. TO. MAINTAIN. LEAN. BODY. MASS. AND. RE-ASSES. UNREALISTIC. TIMEFRAME. FOR. AFOREMENTIONED. GOAL. ^This. I'm giving myself an entire month to move from about 12% to 10%. And even then I'm not 100% sure that I'll have that down pat. Quote Link to comment Share on other sites More sharing options...
Tesla Posted January 21, 2012 Report Share Posted January 21, 2012 brb, no time frame, just hitting my macros, hoping fat is lost while strength is gained, readjusting macros if not, and then continuing to hit macros. In b4 takes 5 years to get lean. Quote Link to comment Share on other sites More sharing options...
tachycardia Posted January 22, 2012 Report Share Posted January 22, 2012 Great article on building muscle for beginners. Everyone here should read it before posting, no matter how "advanced" they are: http://www.greatist.com/fitness/the-beginners-guide-to-building-muscle/# Quote Link to comment Share on other sites More sharing options...
Ando Posted January 22, 2012 Report Share Posted January 22, 2012 *NEED. TO. GET. DIET. IN. ORDER. TO. CREATE. CALORIC. DEFICIT. AND. ENSURE. HEAVY. RESISTANCE. TRAINING. TO. MAINTAIN. LEAN. BODY. MASS. AND. RE-ASSES. UNREALISTIC. TIMEFRAME. FOR. AFOREMENTIONED. GOAL. Saw him eating a massive kebab on Sunday at the NYL game. Sort your diet out, young man! brb, getting my knee checked at the physio after smashing Micha in the kickaround. Goooooo medial collateral! Quote Link to comment Share on other sites More sharing options...
tachycardia Posted January 23, 2012 Report Share Posted January 23, 2012 brb, no time frame, just hitting my macros, hoping fat is lost while strength is gained, readjusting macros if not, and then continuing to hit macros. In b4 takes 5 years to get lean. What do you use to track your intake? Do you weight all your meals? Quote Link to comment Share on other sites More sharing options...
Tesla Posted January 23, 2012 Report Share Posted January 23, 2012 (edited) What do you use to track your intake? Do you weight all your meals? Yes I weight it, and then check packet for macros or online if its meat or fruit etc., and chuck it into a spreadsheet (tried myfitnesspal and didnt like it, havent looked for another app so just use a spreadsheet). And yeah I do it for every meal usually, though obviously not always possible when eating out so estimation does come into it Great article on building muscle for beginners. Everyone here should read it before posting, no matter how "advanced" they are: http://www.greatist.com/fitness/the-beginners-guide-to-building-muscle/# The genetic potential part is interesting, especially since they say its based off of your frame/joints/etc. whereas I would have though its more based off of levels of testosterone, cortisol and all those other hormones (though obviously a taller person would be able to gain more muscle mass), since its possible to go past genetic limit with steroids. Also the part about how much muscle can be gained realistically, there definitely seems to be a lot of cases of people who have gained more than 25lb in 1st year, but I guess whats possible with above average genetics is obviously higher than what is average. Edited January 23, 2012 by Tesla Quote Link to comment Share on other sites More sharing options...
kingawesomeness Posted January 23, 2012 Author Report Share Posted January 23, 2012 Saw him eating a massive kebab on Sunday at the NYL game. Sort your diet out, young man! brb, getting my knee checked at the physio after smashing Micha in the kickaround. Goooooo medial collateral! Used my unlimited cardio to run all day at the post NYL kickaround, then did an intense pre-season session tonight. Still near the fittest at my club and missed an entire week with absolutely zero exercise. Based off my current VO2 max (Coopers test + Yo-Yo intermittant test) I'm sitting on about middle-lower range professional athlete. Going to hopefully push it up a bit by the end of pre-season, but I'm not sure how much more improvement I've got in me. Quote Link to comment Share on other sites More sharing options...
tachycardia Posted January 23, 2012 Report Share Posted January 23, 2012 (edited) 25 lbs (~11 kg) of pure muscle is a shit ton! Scale weight is often higher, but I'd be surprised if someone (aside from outliers) truly gained much more than that. Of course, these are averages, if you do a regression analysis you will see that some will achieve over that, some under that. Hormone levels will affect things like how quickly one gains, whether they are closer to the upper limit of muscle gain or the lower limit, strength levels and the level of leanness that is easily/naturally maintained. Also, muscle attachments will affect how big someone looks and how much muscle that person can gain. Muscle increases in volume, so an extra cm of muscle belly length greatly increases the potential size of the muscle. Also, if you have short attachments, you will have to gain more weight to appear as large as someone with more favourable bone structure and muscle attachments. Edited January 23, 2012 by tachycardia 1 Quote Link to comment Share on other sites More sharing options...
Tesla Posted January 23, 2012 Report Share Posted January 23, 2012 25 lbs (~11 kg) of pure muscle is a shit ton! Scale weight is often higher, but I'd be surprised if someone (aside from outliers) truly gained much more than that. Of course, these are averages, if you do a regression analysis you will see that some will achieve over that, some under that. Hormone levels will affect things like how quickly one gains, whether they are closer to the upper limit of muscle gain or the lower limit, strength levels and the level of leanness that is easily/naturally maintained. Also, muscle attachments will affect how big someone looks and how much muscle that person can gain. Muscle increases in volume, so an extra cm of muscle belly length greatly increases the potential size of the muscle. Also, if you have short attachments, you will have to gain more weight to appear as large as someone with more favourable bone structure and muscle attachments. In summary: Genetics is key. Quote Link to comment Share on other sites More sharing options...
Ando Posted January 23, 2012 Report Share Posted January 23, 2012 I did the Cooper test just prior to Xmas and just managed to hit 'Good' for experienced athletes, which is just on 3.4kms. I think I was just under though, so I've got a bit of work to do. Getting to that magical 3.7kms is only another lap of the hockey field. How hard can it be, right? Quote Link to comment Share on other sites More sharing options...
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