Fitness |OT| A New Era Begins

DvdGzz · Apr 14, 2019

The only two I worry about are total daily intake and protein. I try to get at least 150 grams of protein a day. I end up with most of my calories coming from carbs at 50-60%. Works wonders for my personal satiety and energy levels. I'm really active so my calories are close to a 4k average so hitting my protein is super easy and I have room for plenty of pizza and treats. I'm 5'9" 195 or so at the moment. Leaner than I am in my avy.

joeblackisback · Apr 14, 2019

Has anyone dealt with golfer's elbow (tendonitis)? I took about 8 weeks off from December to February, and was still experiencing discomfort when doing certain exercises or motions. I've decided to try and manage it instead of just becoming sedentary for however long it takes to fade. I use the flex bar and do exercises for grip and finger extension to try and strengthen that area. Am I missing anything obvious, other than sitting on my butt for the next several months?

ArkhamFantasy · Apr 14, 2019

joeblackisback said:
Has anyone dealt with golfer's elbow (tendonitis)? I took about 8 weeks off from December to February, and was still experiencing discomfort when doing certain exercises or motions. I've decided to try and manage it instead of just becoming sedentary for however long it takes to fade. I use the flex bar and do exercises for grip and finger extension to try and strengthen that area. Am I missing anything obvious, other than sitting on my butt for the next several months?

The athlean x channel has some videos on this, he's a physical therapist so id definitely watch those.

https://www.youtube.com/watch?v=7kTNk3qEuLM
https://www.youtube.com/watch?v=S_93yIKub98
https://www.youtube.com/watch?v=qTjDq3_D-FU

joeblackisback · Apr 14, 2019

Thanks, I will definitely check these out!

Deleted member 27765 · Apr 15, 2019

Finally got more kg change plates, got 4x1.5 and 2x2.5 all rogue to go with my pendlay change plates (5kg, 1kg, .5kg) and my McMaster-Carr washers which are .25kg.

All KG'd out baby.

Also got 4 100lb YORK plates because i love 100lb plates and vintage plates. I swear home gym stuff is a total addiction.

Heromanz · Apr 15, 2019

Hit 405 on deadlift.
Now the road to 500 begins

EssBeeVee · Apr 15, 2019

i fell off the bandwagon and just binged 2 quarts of ice cream and ate fried chicken over the weekend. luckily it wasn't that bad i guess lmao.

ArkhamFantasy · Apr 15, 2019

Dead Prince said:
i fell off the bandwagon and just binged 2 quarts of ice cream and ate fried chicken over the weekend. luckily it wasn't that bad i guess lmao.

Thats just saturday for me, i get whatever im craving the most out of my system and eat clean the rest of the week.

HiLife · Apr 16, 2019

Dead Prince said:
i fell off the bandwagon and just binged 2 quarts of ice cream and ate fried chicken over the weekend. luckily it wasn't that bad i guess lmao.

Same. I'm trying to cut beer out of my life and one drink leads to two. And I'm already over my carbs when carb intake is what I'm trying to control just because I always feel like shit. Slippery slope.

dean_rcg · Apr 16, 2019

Dead Prince said:
i fell off the bandwagon and just binged 2 quarts of ice cream and ate fried chicken over the weekend. luckily it wasn't that bad i guess lmao.

It's called a "cheat day", just get back on it.

Mr. X · Apr 16, 2019

Bodybuilding.com running a deal on ON Whey Protien 2 for $99 and you can use code SW15 and get 15% off on top.

phonicjoy · Apr 16, 2019

Dead Prince said:
i fell off the bandwagon and just binged 2 quarts of ice cream and ate fried chicken over the weekend. luckily it wasn't that bad i guess lmao.

I ate this monstrosity:

Thats about 2000kcal in an aluminium tub.
Still lost 600 grams over the weekend, lol

EssBeeVee · Apr 16, 2019

i should preface again i shouldn't be consuming dairy. im surprise i didn't toxic fart like i used to. LOL

GNC doing BOGO 1/2 off.

https://www.gnc.com/buy-one-get-one-half-off/

haven't seen anything i want.

EssBeeVee · Apr 16, 2019

oh man, somehow i tweaked my wrist this morning while i was washing my face. so theres some sharp pain when i sometimes move my wrist in a certain direction. hopefully it gets better soon.

phonicjoy · Apr 16, 2019

Dead Prince said:
oh man, somehow i tweaked my wrist this morning while i was washing my face. so theres some sharp pain when i sometimes move my wrist in a certain direction. hopefully it gets better soon.

You're getting old 😜

LebGuns · Apr 17, 2019

After more than a year of working out and going from 153lbs to 165lbs (all muscle and water, no fat gain!), I finally look strong enough that someone asked me to spot them.

Feels good bros.

EssBeeVee · Apr 17, 2019

LebGuns said:
After more than a year of working out and going from 153lbs to 165lbs (all muscle and water, no fat gain!), I finally look strong enough that someone asked me to spot them.

Feels good bros.

i still feel bad/awkward when people ask me to spot them. its like they asking for a quick death. but half the time they don't need a spot they just want me there.

EDIT: lol Someone from fedex just dropped some supplies off at my work and he just asked me if i go to La Fitness. i said yeah and hes like yeah i see you all the time, youre the one squatting.

Heromanz · Apr 17, 2019

I lost 10 pounds somehow
I don't know why

ArkhamFantasy · Apr 17, 2019

I've been trying to find the sweet spot between properly resting my body during a deload week, but doing enough to minimize DOMS when i restart my program, does anyone have any recommendations on how to do this?

Last week i did my normal squat routine, but with a bit less weight and only half as many sets, and this didn't do much to prevent doms after squating normally this week.

Tanston · Apr 17, 2019

joeblackisback said:
Has anyone dealt with golfer's elbow (tendonitis)? I took about 8 weeks off from December to February, and was still experiencing discomfort when doing certain exercises or motions. I've decided to try and manage it instead of just becoming sedentary for however long it takes to fade. I use the flex bar and do exercises for grip and finger extension to try and strengthen that area. Am I missing anything obvious, other than sitting on my butt for the next several months?

I came here specifically to ask this. Only difference is I've got tennis elbow, same problem different tendon. I've been dealing with this pain for over 4 months now it's completely wrecked my life, no video games, no guitar playing, work is painful.

With summer coming I really want to get back to hiking, mountain climbing and cycling but i'm afraid I won't be able to do any of that without risking a more serious permanent injury. Mine is so bad I get discomfort even when walking any further then a mile.

I tried the flexbar but that just made it worse. I'm pretty desperate, going to see an ortho next month and i'm going to inquire about prp injections. If anything helpfull comes of that i'll let you know.

Does anyone have any experience with PRP injections? I'm worried its just a fad and will be a waste of money (not covered by insurance in America). My wifes uncle had them and thinks it's a miracle cure but i'm not so sure.

Metalix · Apr 18, 2019

ArkhamFantasy said:
I've been trying to find the sweet spot between properly resting my body during a deload week, but doing enough to minimize DOMS when i restart my program, does anyone have any recommendations on how to do this?

Last week i did my normal squat routine, but with a bit less weight and only half as many sets, and this didn't do much to prevent doms after squating normally this week.

My deload weeks utilise what would essentially be warmup sets on a regular day as main sets on a deload day. See the comparison below of my "1" session (from 5/3/1) with this morning's deload:

"1" Barbell Squat
47.5kg x 5 (warmup)
57.5kg x 5 (warmup)
70kg x 3 (warmup)
87.5kg x 5
97.5kg x 3
110kg x 3 (can be just 1 rep, until failure basically)

Deload Barbell Squat
47.5kg x 5
47.5kg x 5
57.5kg x 5
57.5kg x 5
70kg x 3
70kg x 10 (until failure)

I don't deload auxiliary exercises, seem to work for being reasonably DOMS free.

EssBeeVee · Apr 18, 2019

i meant to wash my knee sleeve 2 sundays ago. didn't and ended up wearing it yesterday. now i have 2 pairs that smell like death. RIP RIP.

Veezy · Apr 18, 2019

Long time since I've posted here.

I've had extensive knee pain for years that finally hit the point that I was unable to walk without a limp. My left knee needed patella realignment, resulting in my quad being separated from the tibia and then reattached. Good times. It'll take six weeks of no walking and then another eight weeks of PT to give my knee full mobility again.

To everybody in this thread, take care of your joints an recognize normal pain and bio-mechanical pain that you cannot explain. The backside of my kneecap looks like Morrowind from the scrapping. Odd pops and movement is enough for you to see a doctor. Do what's right for you.

Also, keep pushing.

Deleted member 11069 · Apr 18, 2019

Veezy said:
Long time since I've posted here.

I've had extensive knee pain for years that finally hit the point that I was unable to walk without a limp. My left knee needed patella realignment, resulting in my quad being separated from the tibia and then reattached. Good times. It'll take six weeks of no walking and then another eight weeks of PT to give my knee full mobility again.

To everybody in this thread, take care of your joints an recognize normal pain and bio-mechanical pain that you cannot explain. The backside of my kneecap looks like Morrowind from the scrapping. Odd pops and movement is enough for you to see a doctor. Do what's right for you.

Also, keep pushing.

This is frighting as someone who is feeling some knee discomfort currently.
Have not squatted or deadlifted in 3 weeks and its still "weird".

But going to the Dr is a pain in the butt!
Anything else you learned from your experience?

Veezy · Apr 18, 2019

Well, yes. My doctor's specialty was my exact problem. Basically, my quad was aligned in such a way that my kneecap didn't trace properly. The surgery was less than an hour. It sucks, but if you cannot squat you need to get it fixed. I can walk, but it's painful. Granted, I've only been out of surgery for week. However, I mostly use crutches.

I have to move my knee back and forth slowly to keep range of motion. The surgery spot is stapled. Not too bad, but it's a cool scar in the long run. Despite the surgery pain, there's no popping and no pain from kneecap motion. I'd recommend seeing a specialist and seeing if that's the issue.

EDIT: I was terrified. I thought I wouldn't be able to walk. I thought I would be broken. Honestly, I wish I had it done years ago. No more dark elf kneecap.

Tuorom · Apr 19, 2019

I've been out of the gym since February, and I wasn't super consistent at that time either. I was trying to work on my planche and I don't know what I pulled but I think it was either a front deltoid muscle fiber or the long head of the biceps. Possibly a stabilizer, idk it is deep in the front shoulder area.
I've just been resting, doing random shit here and there and it has gotten better. Random shit mostly involved pulling exercises*

It sucks though, I had a good run going at the gym even though I wasn't consistent. I was able to do a pull up +70 lbs!
A bonus of this time off though has been the weight loss ironically. I feel like it has made me better with technique for body weight exercises because of the loss of resistance.

Heromanz said:
Hit 405 on deadlift.
Now the road to 500 begins

Hell yea! Nice good work, 405 is a bitch to pull.

Arcus Felis · Apr 19, 2019

Hello! I would like to join the Discord, but all I see is "Hidden content" when I try to view the invite through a reply. Is it normal? Trying to do this through my phone.

iyox · Apr 19, 2019

joeblackisback said:
Has anyone dealt with golfer's elbow (tendonitis)? I took about 8 weeks off from December to February, and was still experiencing discomfort when doing certain exercises or motions. I've decided to try and manage it instead of just becoming sedentary for however long it takes to fade. I use the flex bar and do exercises for grip and finger extension to try and strengthen that area. Am I missing anything obvious, other than sitting on my butt for the next several months?

I had pretty bad tendonitis which caused me to pause for a few weeks. It was starting to cause issues in other areas of my life and I had some associated numbness in my hand forearm on the impacted arm. I was ultimately able to resolve it by not doing skull crushers anymore. It wasn't obvious while performing the move, but removing them from my routine resolved my issue.

Maybe a certain exercise is causing your issue. I kind of just went through my routine removing things for a week at a time and seeing if I noticed an improvement.

Mulligan · Apr 19, 2019

Does anyone have any thoughts on keto while doing 5/3/1? My goal is to primarily gain strength, but it would be really nice if I could lose about 20lbs as well.

viciouskillersquirrel · Apr 19, 2019

Mulligan said:
Does anyone have any thoughts on keto while doing 5/3/1? My goal is to primarily gain strength, but it would be really nice if I could lose about 20lbs as well.

I've been eating at around maintenance on 5/3/1 since the start of the year and have gained ~2kg since I started at around the same body fat (~15%), which jibes with what people say about noob gains - as a beginner you just need to accidentally glance at a set of weights and you'll gain muscle. I'm not planning to bulk until I need to (ie when my lifts start to stall).

Apparently, people with more weight to lose (above ~17% body fat and up) can gain muscle and lose fat at the same time as beginners, but I have no experience with that.

ArkhamFantasy · Apr 20, 2019

Mulligan said:
Does anyone have any thoughts on keto while doing 5/3/1? My goal is to primarily gain strength, but it would be really nice if I could lose about 20lbs as well.

To gain muscle and lose fat at the same time you will have to be very precise with your calorie count. You need to do a slight deficit so you will lose fat, but not so large a deficit that it prevents muscle growth.

This process is much much easier for someone whos never lifted before, and you arent going to lose 20 lbs doing this, weight loss on such a small deficit will be slow.

Mulligan · Apr 20, 2019

ArkhamFantasy said:
To gain muscle and lose fat at the same time you will have to be very precise with your calorie count. You need to do a slight deficit so you will lose fat, but not so large a deficit that it prevents muscle growth.

This process is much much easier for someone whos never lifted before, and you arent going to lose 20 lbs doing this, weight loss on such a small deficit will be slow.

Yeah. I kinda figured. I just finished up Starting Strength and got back into my old 5/3/1 routine.

Tuorom · Apr 20, 2019

Mulligan said:
Does anyone have any thoughts on keto while doing 5/3/1? My goal is to primarily gain strength, but it would be really nice if I could lose about 20lbs as well.

For all the things I've read, to gain and lose at the same time is often counter productive to your goal.
To gain = eating lots
To lose = eating less
It is contradictory. If you try to do both then you must sacrifice from the other, ie. you won't get as strong if you're also trying to lose weight.

I would stick to one goal at a time. Do a program where you focus on strength for a month or two, then focus on cutting fat for a month or two. This way you get as much strength as possible then when you're cutting you try and maintain that strength level though it may drop a little but in the grand scheme of things that's not a big deal.

ArkhamFantasy · Apr 20, 2019

Yeah i agree with Tuorom

Id either focus on getting stronger or getting leaner, but thats just me.

Do whatever you're comfortable with.

Mulligan · Apr 20, 2019

ArkhamFantasy said:
Yeah i agree with Tuorom

Id either focus on getting stronger or getting leaner, but thats just me.

Do whatever you're comfortable with.

Yeah I'm gonna follow with y'all's advice and just focus on strength right now, and let the program do the work with the weight.

It's been about 4 years since I've really focused on lifting. Depression, addiction, and self-hatred got in the way. I'm thankful I'm back to the point where I can enter the 5/3/1 program with decent numbers right now.

I'll focus on strength, but keep a very small caloric deficit. I will definitely will keep you guys posted. Thanks!

Deleted member 11069 · Apr 21, 2019

Veezy said:
Well, yes. My doctor's specialty was my exact problem. Basically, my quad was aligned in such a way that my kneecap didn't trace properly. The surgery was less than an hour. It sucks, but if you cannot squat you need to get it fixed. I can walk, but it's painful. Granted, I've only been out of surgery for week. However, I mostly use crutches.

I have to move my knee back and forth slowly to keep range of motion. The surgery spot is stapled. Not too bad, but it's a cool scar in the long run. Despite the surgery pain, there's no popping and no pain from kneecap motion. I'd recommend seeing a specialist and seeing if that's the issue.

EDIT: I was terrified. I thought I wouldn't be able to walk. I thought I would be broken. Honestly, I wish I had it done years ago. No more dark elf kneecap.

Thanks for sharing! Hope recovery goes well!

Nooblet · Apr 21, 2019

Fitness Era I have a question. How do I make sure to lose the last few bits of abdominal fat? This is my 2nd attempt at this as the last time I tried I got down to really low BF (I know these measurements aren't accurate but using calipers I got 10%) but I couldn't get my lower two abs to pop up because there was still some fat there and my muscles were small.

I decided to put some weight on over the winters and now I've been cutting again, and I can feel that I do have bigger muscles now, I can also sorta see my obliques but there's still this little bit of fat around my abdominals that I just can't seem to get rid of. Should I be cutting a bit more? Right now I'm only on 300 cal deficit, and lift 4-5 times a week (focusing on individual body parts each day) and play football/soccer once a week. Should I be doing more cardio?

Oh I'm 182cm, 75Kg (using the same calipers I'm now at 16% BF but I look better than I did when I was at 10% before as my muscles were smaller then).

ArkhamFantasy · Apr 21, 2019

Nooblet said:
Fitness Era I have a question. How do I make sure to lose the last few bits of abdominal fat? This is my 2nd attempt at this as the last time I tried I got down to really low BF but I couldn't get my lower two abs to pop up because there was still some fat there and my muscles were small.

I decided to put some weight on over the winters and now I've been cutting again, and I can feel that I do have bigger muscles now, I can also sorta see my obliques but there's still this little bit of fat around my abdominals that I just can't seem to get rid of. Should I be cutting a bit more? Right now I'm only on 300 cal deficit, and lift 4-5 times a week (focusing on individual body parts each day) and play football/soccer once a week. Should I be doing more cardio?

Unfortunately you can't target body fat. Your genetics determine where your fat is stored, some people's fat concentrates more in one area (like the belly) and some are luckier and have it more evenly spread out.

The only thing you can do is continue going on a deficit and reducing your overall body fat %.

Heromanz · Apr 21, 2019

Nooblet said:
Fitness Era I have a question. How do I make sure to lose the last few bits of abdominal fat? This is my 2nd attempt at this as the last time I tried I got down to really low BF (I know these measurements aren't accurate but using calipers I got 10%) but I couldn't get my lower two abs to pop up because there was still some fat there and my muscles were small.

I decided to put some weight on over the winters and now I've been cutting again, and I can feel that I do have bigger muscles now, I can also sorta see my obliques but there's still this little bit of fat around my abdominals that I just can't seem to get rid of. Should I be cutting a bit more? Right now I'm only on 300 cal deficit, and lift 4-5 times a week (focusing on individual body parts each day) and play football/soccer once a week. Should I be doing more cardio?

Oh I'm 182cm, 75Kg (using the same calipers I'm now at 16% BF but I look better than I did when I was at 10% before as my muscles were smaller then).

The dinner plate

Nooblet · Apr 21, 2019

Heromanz said:
The dinner plate

I'm sorry, what so you mean?

Nooblet · Apr 21, 2019

ArkhamFantasy said:
Unfortunately you can't target body fat. Your genetics determine where your fat is stored, some people's fat concentrates more in one area (like the belly) and some are luckier and have it more evenly spread out.

The only thing you can do is continue going on a deficit and reducing your overall body fat %.

I understand that, the thing is, I don't have much fat anywhere else (except for the essential). My belly is the only area where I still have some unnecessary fat and it is almost flat already. The problem is, I was here last year, albeit at a lower weight, but losing fat just became harder and harder to a point where it became practically impossible and I still couldn't get my last two abs to show. Hopefully it'll be different this time.

I hear people say regular cardio is good when trying to get the last few pounds off. Is there any merit to it?

ArkhamFantasy · Apr 21, 2019

Nooblet said:
I understand that, the thing is, I don't have much fat anywhere else (except for the essential). My belly is the only area where I still have some unnecessary fat and it is almost flat already. The problem is, I was here last year, albeit at a lower weight, but losing fat just became harder and harder to a point where it became practically impossible and I still couldn't get my last two abs to show. Hopefully it'll be different this time.

I hear people say regular cardio is good when trying to get the last few pounds off. Is there any merit to it?

Cardio burns calories, but if your already on a deficit then its not necessary. I really don't recommend being on a deficit and doing a bunch of cardio, you're likely not going to be having a good time doing that.

I've gone through the same thing you're going through, i wanted a six pack and lost a bunch of weight, but hit a brick wall and still didnt have it, despite people asking me if i was sick because my face was so skinny.

Like i said earlier, my body stores a bunch of my fat on my belly area so id have to go to an unhealthy and unsustainable body fat % to get a six pack, my ultimate solution was to just change my goals to something more achievable and sustainable.

I dont want to tell you what your goals should be, if getting a 6 pack makes you happy then go for it, but you'll need to continue to lose weight. You can do this by eating less or incorporating cardio into your routine. If you arent losing weight its because your bodys caloric needs have lowered and you're not actually on a deficit, or more likely you're eating a bit more calories than you think.

Nooblet · Apr 21, 2019

ArkhamFantasy said:
Cardio burns calories, but if your already on a deficit then its not necessary. I really don't recommend being on a deficit and doing a bunch of cardio, you're likely not going to be having a good time doing that.

I've gone through the same thing you're going through, i wanted a six pack and lost a bunch of weight, but hit a brick wall and still didnt have it, despite people asking me if i was sick because my face was so skinny.

Like i said earlier, my body stores a bunch of my fat on my belly area so id have to go to an unhealthy and unsustainable body fat % to get a six pack, my ultimate solution was to just change my goals to something more achievable and sustainable.

I dont want to tell you what your goals should be, if getting a 6 pack makes you happy then go for it, but you'll need to continue to lose weight. You can do this by eating less or incorporating cardio into your routine. If you arent losing weight its because your bodys caloric needs have lowered and you're not actually on a deficit, or more likely you're eating a bit more calories than you think.

Thanks for the advice.
I'll keep to my normal routine for another month and see where I end up, if it's not where I want to be then I'll just change my goal for this year and try next year after a good bulk so that I don't have to drop down to unhealthy levels of BF.
I never thought it was going to be so difficult that one wrong bulking/cutting season can mess up the timeline and your goals...but I'll get there someday.

DvdGzz · Apr 21, 2019

I recently saw a guy who wore a weighted vest during his contest prep. It was a neat experiment. He never had to drop his calories from 2300 he just wore a steadily heavier vest to make it for the weight he was dropping. He got super ripped. He went from 165 to 143 or so. Now I want a vest lol.

Tuorom · Apr 21, 2019

Nooblet said:
Fitness Era I have a question. How do I make sure to lose the last few bits of abdominal fat? This is my 2nd attempt at this as the last time I tried I got down to really low BF (I know these measurements aren't accurate but using calipers I got 10%) but I couldn't get my lower two abs to pop up because there was still some fat there and my muscles were small.

I can also sorta see my obliques but there's still this little bit of fat around my abdominals that I just can't seem to get rid of. Should I be doing more cardio?

No cardio won't help. Cardio is good when you want to improve your cardio.

If you want more defined abdominals:
1 - continue with your deficit to lower body fat %
2 - hypertrophy your abs!

And I don't mean just doing lots of crunches. Add weight! Do hanging leg raises with good form, feeling it in your abs and not your hip flexors. Do cable crunches. Do farmer carries. Do hollow body holds. Work on doing human flags, dragon flags...my point is do exercises that are hard. Train your abs like you would anything else when you want to make them bigger.

Nooblet · Apr 21, 2019

Tuorom said:
No cardio won't help. Cardio is good when you want to improve your cardio.

If you want more defined abdominals:
1 - continue with your deficit to lower body fat %
2 - hypertrophy your abs!

And I don't mean just doing lots of crunches. Add weight! Do hanging leg raises with good form, feeling it in your abs and not your hip flexors. Do cable crunches. Do farmer carries. Do hollow body holds. Work on doing human flags, dragon flags...my point is do exercises that are hard. Train your abs like you would anything else when you want to make them bigger.

Thanks.
I've actually been training them very hard and switching them up when too when it gets easy. These are basically the hardest core exercises I've done since I started last year.

Deleted member 13645 · Apr 22, 2019

Officially 20 lbs down! Now down into the 220s and closing in on just being considered overweight for a 6 foot male rather than obese.

Has anyone had experience with doing yoga after a back injury? I used to do a lot of yoga and jogging before I herniated a disc in my back. I'm recovered now, still have issues with it on occasion, but i'm still worried about getting back into yoga. My doctor said I don't need to walk on eggshells, but last year when I reherniated (thankfully it recovered on its own this time, no surgery) it was after I had tried to get back into yoga. I'm worried they were related.

Psychotext · Apr 22, 2019

I'm not lifting at the moment (training plan is mostly bodyweight stuff), but I've been watching the ShawStrength channel and damn if it doesn't make me want to go and pick up heavy things.

ArkhamFantasy · Apr 22, 2019

Psychotext said:
I'm not lifting at the moment (training plan is mostly bodyweight stuff), but I've been watching the ShawStrength channel and damn if it doesn't make me want to go and pick up heavy things.

His secret is to eat cinnamon toast crunch for breakfast. #lifehack

*Disclaimer, he also eats other things.

Psychotext · Apr 22, 2019

You don't say...

Fitness |OT| A New Era Begins

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