AnimalNoodles
Well-known member
Unless she's 6 foot 8, she is fat
Fitness General: Diet, Motivation, Body Positivity, and Memes
- Thread starter StormEagle
- Start date
Unless she's 6 foot 8, she is fat
KilroywasNOTHere
"BEEP!"
Honestly I'd totally not mind the fat acceptance movement if their platform was this:
that and they dropped the whole universal healthcare thing. You can't have freedom of choice while being kept on life support by other people. Those that keep you alive own you.
that and they dropped the whole universal healthcare thing. You can't have freedom of choice while being kept on life support by other people. Those that keep you alive own you.
bintananth
behind a desk
My sisters are all a little less than 6'0". Most American men aren't that tall.
It depends on the person. Like there are highly athletic people with fucked BMIs. And the big problem with fat acceptance isn't the fat, it's the acceptance of it and glorification of it. If they are trying to stay in shape, that means they want to better themselves.
bintananth
behind a desk
People about the same size as my siblings and I do have "you need to go on a diet" BMIs.
BMI numbers are complete bullshit.
StormEagle
Well-known member
One rep tested on my bench yesterday. It was a real grinder of a rep, but I managed to hit 365lb. Need to recalibrate my program based on this and reset my rep schemes, hoping to hit around the 375/385 mark by the time I’m done with the new micro-cycle(4 week program).
Celebratory meme:
Going in for a leg day today. Will be testing my squat. Hoping to bury 440 for my back squat, but we’ll see where I end up.
Celebratory meme:
Going in for a leg day today. Will be testing my squat. Hoping to bury 440 for my back squat, but we’ll see where I end up.
StormEagle
Well-known member
440lb back squat achieved, though I felt like my head was about to explode from the blood pressure. I now have a headache. Loved every second of it.
Now, with the numbers from my one rep testing, I can start my next micro-cycle.
Week 1 and 2:
Bench: 3x8 at 295lbs.
Squat: 3x8 at 320lbs.
Deadlift: 3x8 at 405lbs
Week 3:
Bench: 5x5 at 315lbs
Squat: 5x5 at 385lbs
Deadlift: 5x5 at 455lbs
Week 4:
Bench: 3x3 at 335lbs
Squat: 3x3 at 400lbs
Deadlift: 3x3 at 475lbs
Week 5:
One rep test on all lifts again.
I’ll adjust weights and reps throughout the cycle, and make sure to keep up with appropriate accessory exercises.
AnimalNoodles
Well-known member
One rep tested on my bench yesterday. It was a real grinder of a rep, but I managed to hit 365lb. Need to recalibrate my program based on this and reset my rep schemes, hoping to hit around the 375/385 mark by the time I’m done with the new micro-cycle(4 week program).
Celebratory meme:
Going in for a leg day today. Will be testing my squat. Hoping to bury 440 for my back squat, but we’ll see where I end up.
Nice. What progression are you using?
[EDIT] nm, im an idiot lol
Trying to maximize PT scores?
Yes but the new PT test has me needing gym stuff to do outside if normal is stuff ome can do at PT
AnimalNoodles
Well-known member
recently started doing behind the back shrugs. Best trap exercise ive done. Put the weight behind you, and squeeze the traps hard. Get an excellent mind muscle connection. I use cables for this one.
StormEagle
Well-known member
Made a meme.
I decided to one rep max test a little early cause I was feelin good about it this week. Throws off the periodization a little bit, but it should be fine.
The testing went good. Up to 445lbs on squat, 370 on bench, and 500 on deadlift. Still need to test overhead press. Will rework the numbers and start a new 4 week workout cycle.
Agent23
Ни шагу назад!
StormEagle
Well-known member
So I recently decided, since I 'm not really losing weight at the rate I want, to change up my training programming.
Before, I've mainly been focused on powerlifting style training, with some accessory work thrown in for volume. I guess you could call it powerbuilding, since it took mostly from powerlifting training and stole a little bit from the bodybuilding side of the the fitness world. This has been great for strength purposes, and the big four lifts have definitely shot up while doing this, but hasn't really resulted in the fat loss I want. My general antipathy towards a lot of cardio probably hasn't been helping there.
I've also hit a pretty harsh plateau in my overall strength gains. Not enough to make me back off, but definitely endlessly frustrating.
So I've decided to pursue a couple of training cycles of pure bodybuilding/hypertrophy. Guess you could say I'm going back to my training roots, though I'll hopefully be a bit more intelligent with my choices of exercise and overall training volume.
So this is what I'm thinking for my coming training split. I've tested out a couple of workouts, and I'm feeling good so far, but only time will tell.
Monday: Chest, Triceps, Forearms
The purpose of this workout is mainly to work the triceps, which contribute slightly to any chest movement anyways, before I hit bench press. A rotation between flat bench, either dumbbells or barbell, incline bench and close-grip will keep the larger muscle group from adapting to much. Deep, heavy dumbbell flys afterwards will stretch the pecs out after the main mover and aid with widening the pecs, ideally giving the muscle a more 3d look. Occasionally rotate in a pullover, either using a dumbbell or barbell.
Triceps will be worked before chest, pre-exhausting them and limiting the contribution they can give during the main lift. This will have two main movements, the classic skullcrusher and the tricep pushdown. Both of these movement stretch the tricep in different ways, hopefully developing a "fuller" muscle as a result. Rotate in a french press and an overhead tricep press every other workout.
Forearms will be hit last and hard. Wrist curls and reverse wrist curls should lead to fuller forearm development. Through in a couple of sets of grip trainers before set, and rotate in wrist rolling.
Training will thus be structured like this:
Thirty minute warmup cardio.
Tricep Pushdown/Overhead Press: 3 sets of 12 reps. Really control the weight and feel the muscle contraction. If a pump sets in, shake the arms out. Excessive pump, while a great feeling, can limit the range of motion and the overall contraction.
Skullcrusher: 3x12
Bench Variation of choice: 3x12
Dumbbell flys/Pullover: You guessed it 3x12
Forearm superset: Wrist curls/reverse wrist curls/grip trainer - 3x12 of each exercise.
End with thirty to forty-five minutes of cardio.
Tuesday: Back, Hamstrings, Glutes
The main mover here is going to be some variation of deadlift. Since the deadlift is so reliant on glute and hamstring drive, with a much more limited reliance on the lats, rows get to go first. Either heavy dumbbell rows with straps, as the purpose here isn't to work the grip, or barbell. The purpose here is to increase overall back thickness with a horizontal row. If barbell, use the high cable machine or assisted pullup machine first, to limit overall switching between stations. These movements will help to increase the width of the lats.
Deadlifts will be next. Standard, Sumo, Romanian, or stiff legged. Doesn't matter, as heavy as possible with straps. Rotate between the variations on a workout by workout basis. Movement needs to be slow to really feel the contraction and stretch of the hamstring. Good mornings will either precede or follow the deadlift.
Finish up with heavy hip thrusts to really fry the glutes and hamstrings.
Vertical row I.E. Pullup or high cable: 3x12
Horizontal row I.E. Heavy dumbbell/barbell row or low cable row: 3x12
Deadlift: 3x12
Good Morning: 3x12
Hip Thrusts: 3x12
Wednesday: Off or some form of yoga program to stretch everything out.
Thursday: Repeat Chest Day. Rotate exercises as necessary.
Friday: Quads, Shoulders/Upper Back, Biceps.
This workout will begin with curls, as there is no carry over to the main mover and thus it will not effect it. Heavy hammer curls if I want to get a little extra work with the forearms, otherwise strict heavy barbell curling followed by either a dumbbell preacher curl or bench supported dumbbell curl. These movements emphasize different heads of the biceps, and rotation should help it really pop with the heavy barbell straining the muscle the hardest.
Follow with squats. Front squats and back squats will be the main two variations, with belt squats, v-squats, or hack squats occasionally thrown in. Leg extension will follow sometime after the shoulders are worked, or band assisted reverse nordics will be rotated in. Either Bulgarian split squats or walking lunges will be used to develop better balance and throw in some unilateral work.
Shoulder will be using either a conventional military press or behind the neck bench supported smith machine press. The smith machine press will help to carve out the rear delts and help develop more power for the conventional. Because of the back support, you can add on more weight than you otherwise could and it isolates the shoulder by taking leg drive out of the equation. Superset with dumbbell lateral raises.
Finally finish out with the upright row to help carve out the upper back. If done carefully and under control, the upright row is a phenomenal exercise for this purpose. Superset with lighter shrugs.
I think you get my rep scheme by now.
Saturday: Repeat hamstring day.
Sunday: Off or some form of yoga program to stretch everything out.
Some weeks I may sacrifice a chest day or a hamstring day to throw in another quad focused day.
Hopefully, paired with significantly increased cardio, this will get me where I want to be. A hypertrophy focused program should
lead to increased size in the muscles, making them more energy intensive, than the strength programs I was running before.
Let me know what you guys think, and I'll keep you posted on overall progress.
Before, I've mainly been focused on powerlifting style training, with some accessory work thrown in for volume. I guess you could call it powerbuilding, since it took mostly from powerlifting training and stole a little bit from the bodybuilding side of the the fitness world. This has been great for strength purposes, and the big four lifts have definitely shot up while doing this, but hasn't really resulted in the fat loss I want. My general antipathy towards a lot of cardio probably hasn't been helping there.
I've also hit a pretty harsh plateau in my overall strength gains. Not enough to make me back off, but definitely endlessly frustrating.
So I've decided to pursue a couple of training cycles of pure bodybuilding/hypertrophy. Guess you could say I'm going back to my training roots, though I'll hopefully be a bit more intelligent with my choices of exercise and overall training volume.
So this is what I'm thinking for my coming training split. I've tested out a couple of workouts, and I'm feeling good so far, but only time will tell.
Monday: Chest, Triceps, Forearms
The purpose of this workout is mainly to work the triceps, which contribute slightly to any chest movement anyways, before I hit bench press. A rotation between flat bench, either dumbbells or barbell, incline bench and close-grip will keep the larger muscle group from adapting to much. Deep, heavy dumbbell flys afterwards will stretch the pecs out after the main mover and aid with widening the pecs, ideally giving the muscle a more 3d look. Occasionally rotate in a pullover, either using a dumbbell or barbell.
Triceps will be worked before chest, pre-exhausting them and limiting the contribution they can give during the main lift. This will have two main movements, the classic skullcrusher and the tricep pushdown. Both of these movement stretch the tricep in different ways, hopefully developing a "fuller" muscle as a result. Rotate in a french press and an overhead tricep press every other workout.
Forearms will be hit last and hard. Wrist curls and reverse wrist curls should lead to fuller forearm development. Through in a couple of sets of grip trainers before set, and rotate in wrist rolling.
Training will thus be structured like this:
Thirty minute warmup cardio.
Tricep Pushdown/Overhead Press: 3 sets of 12 reps. Really control the weight and feel the muscle contraction. If a pump sets in, shake the arms out. Excessive pump, while a great feeling, can limit the range of motion and the overall contraction.
Skullcrusher: 3x12
Bench Variation of choice: 3x12
Dumbbell flys/Pullover: You guessed it 3x12
Forearm superset: Wrist curls/reverse wrist curls/grip trainer - 3x12 of each exercise.
End with thirty to forty-five minutes of cardio.
Tuesday: Back, Hamstrings, Glutes
The main mover here is going to be some variation of deadlift. Since the deadlift is so reliant on glute and hamstring drive, with a much more limited reliance on the lats, rows get to go first. Either heavy dumbbell rows with straps, as the purpose here isn't to work the grip, or barbell. The purpose here is to increase overall back thickness with a horizontal row. If barbell, use the high cable machine or assisted pullup machine first, to limit overall switching between stations. These movements will help to increase the width of the lats.
Deadlifts will be next. Standard, Sumo, Romanian, or stiff legged. Doesn't matter, as heavy as possible with straps. Rotate between the variations on a workout by workout basis. Movement needs to be slow to really feel the contraction and stretch of the hamstring. Good mornings will either precede or follow the deadlift.
Finish up with heavy hip thrusts to really fry the glutes and hamstrings.
Vertical row I.E. Pullup or high cable: 3x12
Horizontal row I.E. Heavy dumbbell/barbell row or low cable row: 3x12
Deadlift: 3x12
Good Morning: 3x12
Hip Thrusts: 3x12
Wednesday: Off or some form of yoga program to stretch everything out.
Thursday: Repeat Chest Day. Rotate exercises as necessary.
Friday: Quads, Shoulders/Upper Back, Biceps.
This workout will begin with curls, as there is no carry over to the main mover and thus it will not effect it. Heavy hammer curls if I want to get a little extra work with the forearms, otherwise strict heavy barbell curling followed by either a dumbbell preacher curl or bench supported dumbbell curl. These movements emphasize different heads of the biceps, and rotation should help it really pop with the heavy barbell straining the muscle the hardest.
Follow with squats. Front squats and back squats will be the main two variations, with belt squats, v-squats, or hack squats occasionally thrown in. Leg extension will follow sometime after the shoulders are worked, or band assisted reverse nordics will be rotated in. Either Bulgarian split squats or walking lunges will be used to develop better balance and throw in some unilateral work.
Shoulder will be using either a conventional military press or behind the neck bench supported smith machine press. The smith machine press will help to carve out the rear delts and help develop more power for the conventional. Because of the back support, you can add on more weight than you otherwise could and it isolates the shoulder by taking leg drive out of the equation. Superset with dumbbell lateral raises.
Finally finish out with the upright row to help carve out the upper back. If done carefully and under control, the upright row is a phenomenal exercise for this purpose. Superset with lighter shrugs.
I think you get my rep scheme by now.
Saturday: Repeat hamstring day.
Sunday: Off or some form of yoga program to stretch everything out.
Some weeks I may sacrifice a chest day or a hamstring day to throw in another quad focused day.
Hopefully, paired with significantly increased cardio, this will get me where I want to be. A hypertrophy focused program should
lead to increased size in the muscles, making them more energy intensive, than the strength programs I was running before.
Let me know what you guys think, and I'll keep you posted on overall progress.
How many calories are you eating in a day?So I recently decided, since I 'm not really losing weight at the rate I want, to change up my training programming.
Before, I've mainly been focused on powerlifting style training, with some accessory work thrown in for volume. I guess you could call it powerbuilding, since it took mostly from powerlifting training and stole a little bit from the bodybuilding side of the the fitness world. This has been great for strength purposes, and the big four lifts have definitely shot up while doing this, but hasn't really resulted in the fat loss I want. My general antipathy towards a lot of cardio probably hasn't been helping there.
I've also hit a pretty harsh plateau in my overall strength gains. Not enough to make me back off, but definitely endlessly frustrating.
So I've decided to pursue a couple of training cycles of pure bodybuilding/hypertrophy. Guess you could say I'm going back to my training roots, though I'll hopefully be a bit more intelligent with my choices of exercise and overall training volume.
So this is what I'm thinking for my coming training split. I've tested out a couple of workouts, and I'm feeling good so far, but only time will tell.
Monday: Chest, Triceps, Forearms
The purpose of this workout is mainly to work the triceps, which contribute slightly to any chest movement anyways, before I hit bench press. A rotation between flat bench, either dumbbells or barbell, incline bench and close-grip will keep the larger muscle group from adapting to much. Deep, heavy dumbbell flys afterwards will stretch the pecs out after the main mover and aid with widening the pecs, ideally giving the muscle a more 3d look. Occasionally rotate in a pullover, either using a dumbbell or barbell.
Triceps will be worked before chest, pre-exhausting them and limiting the contribution they can give during the main lift. This will have two main movements, the classic skullcrusher and the tricep pushdown. Both of these movement stretch the tricep in different ways, hopefully developing a "fuller" muscle as a result. Rotate in a french press and an overhead tricep press every other workout.
Forearms will be hit last and hard. Wrist curls and reverse wrist curls should lead to fuller forearm development. Through in a couple of sets of grip trainers before set, and rotate in wrist rolling.
Training will thus be structured like this:
Thirty minute warmup cardio.
Tricep Pushdown/Overhead Press: 3 sets of 12 reps. Really control the weight and feel the muscle contraction. If a pump sets in, shake the arms out. Excessive pump, while a great feeling, can limit the range of motion and the overall contraction.
Skullcrusher: 3x12
Bench Variation of choice: 3x12
Dumbbell flys/Pullover: You guessed it 3x12
Forearm superset: Wrist curls/reverse wrist curls/grip trainer - 3x12 of each exercise.
End with thirty to forty-five minutes of cardio.
Tuesday: Back, Hamstrings, Glutes
The main mover here is going to be some variation of deadlift. Since the deadlift is so reliant on glute and hamstring drive, with a much more limited reliance on the lats, rows get to go first. Either heavy dumbbell rows with straps, as the purpose here isn't to work the grip, or barbell. The purpose here is to increase overall back thickness with a horizontal row. If barbell, use the high cable machine or assisted pullup machine first, to limit overall switching between stations. These movements will help to increase the width of the lats.
Deadlifts will be next. Standard, Sumo, Romanian, or stiff legged. Doesn't matter, as heavy as possible with straps. Rotate between the variations on a workout by workout basis. Movement needs to be slow to really feel the contraction and stretch of the hamstring. Good mornings will either precede or follow the deadlift.
Finish up with heavy hip thrusts to really fry the glutes and hamstrings.
Vertical row I.E. Pullup or high cable: 3x12
Horizontal row I.E. Heavy dumbbell/barbell row or low cable row: 3x12
Deadlift: 3x12
Good Morning: 3x12
Hip Thrusts: 3x12
Wednesday: Off or some form of yoga program to stretch everything out.
Thursday: Repeat Chest Day. Rotate exercises as necessary.
Friday: Quads, Shoulders/Upper Back, Biceps.
This workout will begin with curls, as there is no carry over to the main mover and thus it will not effect it. Heavy hammer curls if I want to get a little extra work with the forearms, otherwise strict heavy barbell curling followed by either a dumbbell preacher curl or bench supported dumbbell curl. These movements emphasize different heads of the biceps, and rotation should help it really pop with the heavy barbell straining the muscle the hardest.
Follow with squats. Front squats and back squats will be the main two variations, with belt squats, v-squats, or hack squats occasionally thrown in. Leg extension will follow sometime after the shoulders are worked, or band assisted reverse nordics will be rotated in. Either Bulgarian split squats or walking lunges will be used to develop better balance and throw in some unilateral work.
Shoulder will be using either a conventional military press or behind the neck bench supported smith machine press. The smith machine press will help to carve out the rear delts and help develop more power for the conventional. Because of the back support, you can add on more weight than you otherwise could and it isolates the shoulder by taking leg drive out of the equation. Superset with dumbbell lateral raises.
Finally finish out with the upright row to help carve out the upper back. If done carefully and under control, the upright row is a phenomenal exercise for this purpose. Superset with lighter shrugs.
I think you get my rep scheme by now.
Saturday: Repeat hamstring day.
Sunday: Off or some form of yoga program to stretch everything out.
Some weeks I may sacrifice a chest day or a hamstring day to throw in another quad focused day.
Hopefully, paired with significantly increased cardio, this will get me where I want to be. A hypertrophy focused program should
lead to increased size in the muscles, making them more energy intensive, than the strength programs I was running before.
Let me know what you guys think, and I'll keep you posted on overall progress.
The cardio, depending how hard you go, could potentially cut into your hypertrophy, but any kind of cut will do that. That's a lot of cardio before and after your lifts. Shouldn't be enough to really hurt much, but maybe limit it a bit if you start feeling over trained.
Youth putting in a lot of work here. I asked about calories because if all this is to just lose weight, well, it's hard to outrun a bad diet. If you're at a fitness level to maintain that much work, awesome. But if you're just doing it to cancel out bad eating, maybe consider getting your eating in check first.
But if you're doing enough cardio to lose weight, or cutting eating, that's definitely going to cause you to stall on strength and hypertrophy gains. It's very difficult for an intermediate or advanced lifter to recomp, and build muscle while losing weight. You could consider just cutting and bulking in phases. Or cutting and then maintaining.
I don't know you, so I'm not really advising either way, just chatting.
StormEagle
Well-known member
I try to stick around 2400 to 2600 calories a day. A good portion of that is clean protein and I try to limit the carbs as much as I can without effecting my training.
At 6’2 319lbs, this should be enough of a cut to see some amount of weight loss.
Obviously, I have some cheat days. Mostly when my parents decide to invite me out to dinner somewhere, but I usually try to keep it pretty sane.
I’ve lost some weight, I was stuck at 325 for a while, but not near what I want to be. I mostly started adding in more cardio because I don’t want to take my food cut much deeper than what it already is.
If I start feeling to sluggish, or like recovery is being badly effected, I’ll likely cut twenty to thirty minutes out of the cardio sessions.
Yeah, so with your current activity and calorie levels, if you're not losing weight, I'd see a doctor. You'll definitely be losing weight at 2400-2600 calories combined with this activity level unless you have something medical going on.
But don't expect much hypertrophy in the meantime. However, You'll probably notice your muscles are going to look bigger and more defined as you cut more fat anyways, even if you're not growing them at all. You'll be helping them show.
That's not necessarily true. Might also just be at a point where the muscle gain is such that you aren't SEEING a weightloss even with the loss of body fat.
Potentially possible, but he made himself sound like an experienced lifter. This would be called a recomp, and it's MUCH easier for newbs to to, and much more difficult for an advanced lifter to do.
Muscle builds up much, much slower for already trained people. When you're new, yiu can build new muscle quite rapidly, it's called "newb gains" in the lifting community.
Advanced lifters have already gotten through thay phase, and muscle gains come much slower.
Still if he is eating right around maintenance levels, that's possible. But with all this activity and that level of cardio, he's going to be eating under maintenance, and if he's an advanced lifter, he's going to lose a small amount of muscle if he's eating under maintenance. A newb could still gain muscle while eating at a deficit though.
If he's overweight and eating at maintenance he MIGHT be able to pull off a recomp, but he would get to his goals faster by sucking it up and just cutting, and then eating at a slight surplus once the cut is done.