lifted then drank, now time to eat big except im on a diet but w/e ill take a 1 day break
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The Fysical Phitness Thread
- Thread starter Psycho
- Start date
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Ran a 5 mile race today...
My goal was to be under 26:00, but that didn't exactly happen. I did the first mile in around 5:05, it felt fine, and that was probably right around where I wanted to be. I did look like the stereotypical asshole who has never run a race and starts out way too fast in the beginning though. I didn't get my split for the next mile, but I don't think I slowed down a whole lot. Of course, soon after that I got this terrible sharp pain in my stomach, which I've had before, and I have no idea what causes it. I ate pretty normal food last night, but it happened anyway. Last year I ran a half marathon, and the day before I think I went to a Chinese restaurant for lunch, and had pizza and cake for dinner, and felt great during the race, so idk. Anyway, I finished in about 28:30 which I was really disappointed with. I'm doing a 5k next Saturday so hopefully that goes better.
My goal was to be under 26:00, but that didn't exactly happen. I did the first mile in around 5:05, it felt fine, and that was probably right around where I wanted to be. I did look like the stereotypical asshole who has never run a race and starts out way too fast in the beginning though. I didn't get my split for the next mile, but I don't think I slowed down a whole lot. Of course, soon after that I got this terrible sharp pain in my stomach, which I've had before, and I have no idea what causes it. I ate pretty normal food last night, but it happened anyway. Last year I ran a half marathon, and the day before I think I went to a Chinese restaurant for lunch, and had pizza and cake for dinner, and felt great during the race, so idk. Anyway, I finished in about 28:30 which I was really disappointed with. I'm doing a 5k next Saturday so hopefully that goes better.
Starting the 28th of November I'm going to start cutting and my goal is to achieve 9% BF. I calculated my BMR (Basal Metabolic Rate) and my calorie intake for maintenance is approximately 2,857 kcal (calories). I will lower my intake by a deficit of 500 calories and eat around 2,300. This will be a long process as losing bf% and about 15 lbs isn't easy. I weighed in last week about 155lbs in the morning so I just need to adjust my calories and feed my body the required amount of calories it needs in order to progress in my lifts and my cutting. Also I can't consume gluten (wheat) type of foods since it affects my energy and I won't lie I miss eating wheat bread. :(
I'm currently using a 4 Day Power Muscle Burn Workout from Muscle & Strength, since I'm pretty active there. I got my macros and P/C/F just how I like it. I will definitely be lifting heavy as I want to maintain as much lean muscle mass as possible during the cut and I will be incorporating HIIT on my rest days.
This is the workout if anyone cares: http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
As for my diet I'm thinking...
•Meal One - ½ cup of oatmeal, 1-2 scoops whey protein
•Meal Two - 4 eggs, Spinach, 1 Tomato
•Meal Three - 2 scoops of whey protein
•Meal Four - 2 turkey patties, 1 cup green beans, 1 Cup
Basmati Rice
•Meal Five - 2 grilled chicken breasts, large salad, 1 tbsp
olive oil, 1 Cup Broccoli
•Meal Six - 1 Greek Yogurt, Spinach
Any suggestions?
I'm currently using a 4 Day Power Muscle Burn Workout from Muscle & Strength, since I'm pretty active there. I got my macros and P/C/F just how I like it. I will definitely be lifting heavy as I want to maintain as much lean muscle mass as possible during the cut and I will be incorporating HIIT on my rest days.
This is the workout if anyone cares: http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
As for my diet I'm thinking...
•Meal One - ½ cup of oatmeal, 1-2 scoops whey protein
•Meal Two - 4 eggs, Spinach, 1 Tomato
•Meal Three - 2 scoops of whey protein
•Meal Four - 2 turkey patties, 1 cup green beans, 1 Cup
Basmati Rice
•Meal Five - 2 grilled chicken breasts, large salad, 1 tbsp
olive oil, 1 Cup Broccoli
•Meal Six - 1 Greek Yogurt, Spinach
Any suggestions?
155 lbs, 2857 BMR?
Or did you mean something else?
Workout looks cool, wouldn't mind if you'd update with progress every once in a while as I love to hear about new programs! Diet looks okay too. glhf bro.
Or did you mean something else?
Workout looks cool, wouldn't mind if you'd update with progress every once in a while as I love to hear about new programs! Diet looks okay too. glhf bro.
Yeah, that's what I meant haha.
Thanks, I'll keep updating with my progress soon as I start!:D
Well I can say this month is going to be shit. I tore my MCL and cannot do a damn thing. My fucking knee locks up on me and I can't even squat. I can't remember hurting myself though. I know it was during training, and I have a slight flashback from Jiu Jitsu but can't remember exactly. I might have to take a month off, which is the worst thing that can happen right now for me, but I have to do it.
This is my first injury and they told me it happens, but I'm a bit down. It happened to soon to me. I guess my squat is going to suffer.
This is my first injury and they told me it happens, but I'm a bit down. It happened to soon to me. I guess my squat is going to suffer.
Alright maybe some of you experienced lifters can provide some insight.
Whenever I play basketball or any type of running, jumping, squatting my knees begin to hurt afterward. This has been happening since probably my sophomore year of high school so about 5 years now.
My knees lock up and fill with fluid. I wouldn't say the pain is excruciating, but it definitely hurts and puts a damper on my workouts. If I ice my knees after a workout the pain goes away but I'm looking for preventative measures rather than just remedies.
Any ideas?
Whenever I play basketball or any type of running, jumping, squatting my knees begin to hurt afterward. This has been happening since probably my sophomore year of high school so about 5 years now.
My knees lock up and fill with fluid. I wouldn't say the pain is excruciating, but it definitely hurts and puts a damper on my workouts. If I ice my knees after a workout the pain goes away but I'm looking for preventative measures rather than just remedies.
Any ideas?
well I am about sick to death of this cutting thing. Really feel like going back on a bulk, screw my fatass who cares about bf% wanna get big son
You can't do much with this type of situations honestly. Like Lee said, there are certain exercises you can do to ease the pain, but that's about it.
Most of the time, this types of things are inherited.
I assume this would be the correct thread to ask this, so I will.
What are some good exercises I can do to help reverse the effects of muscular atrophy that I experienced after I had a fairly invasive chest surgery?
I'm a very small guy, and I lost about 20lbs a few months ago after the surgery. (At the time I was 18, and I had hit 88lbs at my lowest due to an extreme lack of appetite and inability to move my upper body much.)
I'm currently not released for driving at the moment, so going to a gym is out of the question. Just looking to regain what little I had.
Also a little irrelevant, but I'm virtually numb on the surface of my chest. I've been given the impression that this is going to be permanent, can anyone confirm?
What are some good exercises I can do to help reverse the effects of muscular atrophy that I experienced after I had a fairly invasive chest surgery?
I'm a very small guy, and I lost about 20lbs a few months ago after the surgery. (At the time I was 18, and I had hit 88lbs at my lowest due to an extreme lack of appetite and inability to move my upper body much.)
I'm currently not released for driving at the moment, so going to a gym is out of the question. Just looking to regain what little I had.
Also a little irrelevant, but I'm virtually numb on the surface of my chest. I've been given the impression that this is going to be permanent, can anyone confirm?
What was your cutting method? I'm currently using the 50% protein/30% carbs/20% fat diet.
- Pushups
- Squats (without weights)
- Pull ups / chin ups (if you can get a bar)
- Dips (for your triceps)
- Crunches (optional really)
I'll edit a bit when i come back but these are simple exercises that you can do at home if you can't go to the gym.
last question: don't really know sorry.
gl
/me summons tof
beautiful accomplishment, i am very proud
beautiful accomplishment, i am very proud
that a boy tiny. keep up the heavy lifting, good work man.
i'm going to go out of my way to make sure that for the next two weeks, i get 200g protein every day
going to see how much that affects my lifting performance
currently probably fluctuating between 80-120g / day
chicken, whey, greek yogurt, peanut butter, milk...lend me your strength!
also going cold turkey on soda. every time i want one? glass of da big cow milk
fuk i've been waiting for this sunday for like two weeks it's finally time
going to see how much that affects my lifting performance
currently probably fluctuating between 80-120g / day
chicken, whey, greek yogurt, peanut butter, milk...lend me your strength!
also going cold turkey on soda. every time i want one? glass of da big cow milk
fuk i've been waiting for this sunday for like two weeks it's finally time
MMMMMMMM dat double post son
He's having an AMA on r/fitness, check it out here: http://www.reddit.com/r/Fitness/comments/n13d8/i_am_mark_rippetoe_author_of_starting_strength/
Mark Rippetoe on P90X said:
He's having an AMA on r/fitness, check it out here: http://www.reddit.com/r/Fitness/comments/n13d8/i_am_mark_rippetoe_author_of_starting_strength/
Mark Rippetoe speaking common sense
so i'm 5'5, 15, and 120 pounds and i wanna try and bulk up. i'm pretty defined as in i have a six pack and my biceps / triceps are obvious but i can't seem to gain any weight. i know that i'm supposed to eat a lot / lift but i don't have any access to weights. any suggestions? /: i dunno if bodyweight exercises can substitute. i've actually been trying to do like a liter of milk per day but i haven't had any results at all.
my activity level is fairly high (i bboy and do random stuff like backflips, etc), if that makes any difference. i also can do one handed pushups so i'm not *completely* unathletic
also: how do you work your pecs? i've tried everything from dumbbell flies (i have up till 20 pounds dumbbells /:) to wide grip pushups but my shoulders are the only muscle that feel any pain
my activity level is fairly high (i bboy and do random stuff like backflips, etc), if that makes any difference. i also can do one handed pushups so i'm not *completely* unathletic
also: how do you work your pecs? i've tried everything from dumbbell flies (i have up till 20 pounds dumbbells /:) to wide grip pushups but my shoulders are the only muscle that feel any pain
@ssbbmm - the GOMAD method (Gallon Of Milk A Day) will help you gain weight guaranteed if that's your only goal. If you're trying for bulk as well, you need to have access to weights. If that's physically impossible, there might be some special exercises you can do to add a little bulk but you won't gain alot of bulk without the heavy lifting. Perhaps someone else in here with more knowledge than I might be able to suggest a way.
As for my post...
Alright so here's the deal. I'm starting a workout program and I want a bit of critique on what I can add/remove/replace. The objective of the program is very simple. Phase 1's goal is to bulk a bit and tone my arms and chest, increase cardio endurance and shrink the waistline just a tad. Phase 2's goal is to actually get my ab definition back. Here's what I have planned so far:
Phase 1
(weekly)
Day 1, 3, and 5:
-run 1 mile (warmup)
-3x10 bicep curls
-3x10 bench press
-3x10 tri pulldowns
-jog 1/2 mile (cooldown)
Day 2, 4, and 6:
-Run 3 miles
Day 7:
-Rest
Phase 2:
Day 1, 3, 5:
-run 1 mile (warmup)
-situps on reverse incline bench while holding 45lb weight over head
-lower ab leg lifts
-jog 1/2 mile (cooldown)
Day 2, 4, 6:
-run 3 miles
Day 7:
-Rest
EDIT: Since it doesn't appear to be an assumption, I'll note here that I am not completely ignoring my other muscle groups, I just am not planning to bulk them. I will be doing stretches and toning excercises on muscles groups in opposition to my focused ones to maintain balance so nothing gets overstretched or tightened.
Please keep in mind this is a very basic program and it's just off the top of my head, so it's a bare bones framework. Your help is appreciated in tweaking it to achieve best results. Remember, my goal is to add a little bulk to my arms and chest and tone them well, increase cardio and muscular endurance, reduce waistline from 36 to 34, and increase ab definition
Suggest away!
As for my post...
Alright so here's the deal. I'm starting a workout program and I want a bit of critique on what I can add/remove/replace. The objective of the program is very simple. Phase 1's goal is to bulk a bit and tone my arms and chest, increase cardio endurance and shrink the waistline just a tad. Phase 2's goal is to actually get my ab definition back. Here's what I have planned so far:
Phase 1
(weekly)
Day 1, 3, and 5:
-run 1 mile (warmup)
-3x10 bicep curls
-3x10 bench press
-3x10 tri pulldowns
-jog 1/2 mile (cooldown)
Day 2, 4, and 6:
-Run 3 miles
Day 7:
-Rest
Phase 2:
Day 1, 3, 5:
-run 1 mile (warmup)
-situps on reverse incline bench while holding 45lb weight over head
-lower ab leg lifts
-jog 1/2 mile (cooldown)
Day 2, 4, 6:
-run 3 miles
Day 7:
-Rest
EDIT: Since it doesn't appear to be an assumption, I'll note here that I am not completely ignoring my other muscle groups, I just am not planning to bulk them. I will be doing stretches and toning excercises on muscles groups in opposition to my focused ones to maintain balance so nothing gets overstretched or tightened.
Please keep in mind this is a very basic program and it's just off the top of my head, so it's a bare bones framework. Your help is appreciated in tweaking it to achieve best results. Remember, my goal is to add a little bulk to my arms and chest and tone them well, increase cardio and muscular endurance, reduce waistline from 36 to 34, and increase ab definition
Suggest away!
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