Keep doing what ur doing. If ur not lifting weights then that would be a good start.
Eh I highly doubt itās the protein.
Magnus already mentioned lifting if you donāt so try eating cleaner if you can on top of that.
Then what could be making me fat?
Maybe itās just anything that youāre taking in and not really using. It could be the protein shake, but it could also be just the total amount of sugar you have per day too. Iād probably reduce the amount of shake and see what happens. Usually, the less food you eat, the less weight you gain. But if you work out more, then you could just make that weight into muscle, which would be good weight to have.
169 pagesā¦Wow.
Graphs?! Graphs. Wow. Thatās cool. Anyone else do this?
Graphs do sound cool. I used excel a while ago to record numbers, but never thought to do that.
I used excel graphs. they were really useful at first, especially when you are not familiar with the exercises and the weights you can handleā¦
It was really cool seeing the graphs go up, down, plateau etcā¦ but in a general upwards directionā¦ built confidence
but I stopped using them because now I know the weights I can do for most of the excercisesā¦ so I know when I am making gradual progress
Iāve tried to keep track of my progress on and off through out the years with a little notebook. It never lasts for more than a week before I just get lazy and say fuck it. I got all that shit in my head.
Ah, just came across this vid [media=youtube]p3cYCNBg7J0[/media] over 3.5x bodyweight Olympic squat :amazed: Awesome lifter.
does a high-sodium diet contribute to love handles? i was wondering this because i tried cardio every day for 30-45 minutes + weight training + <2000 calories per day diet (mostly subway, cereal, and el pollo loco chicken), and these things would not go away. sometimes iād eat two 6" subs a day, and those things have like 900mg of sodium.
i just hate my muffin top when i put on these size 28 jeans.
Keeping logs and excel tables becomes a hassle after awhile. I use to do that: record exercises, sets, reps, failure sets. If you start changing up your exercises/routine (as everybody should be doing from time to time) it becomes less useful to compare week-to-week progress.
I normally lift with a pyramid or 5x5 scheme, keeping track of maxes in my head. Itās easy to remember what these numbers are when you train regularly. No one I know ups their weight every single session in the gym. People that say that are either: 1) making newb gains or 2) inflating their achievements. Everyone should be able to make some improvements from month to month, otherwise hit the the gym, fridge, or bed harder. Figure out which one(s) it is.
Amen
If you adhere to planned programs, it is very easy to track progress while still switching things up regularly. By āswitching things upā I mean a planned change in loading parameters. Itās also good to know exactly what your doing to total up overall work/volumeā¦to make sure you are doing more work than previouslyā¦
200lbs x 5 (reps) x 5 (sets) = 5000lbs moved = total work
150lbs x 12 x 3= 5400lbs movedā¦more work.
Using that example, you can see how a log would benefit you. I donāt always calculate everything, but I try to write everything down. It takes 10 seconds after a workout.
Now in my case, Iām training for strengthā¦so crunching numbers is important.
why do you calculate work?
Is it for calculating if you are getting enough/too much calories?
Isnt just checking if you are (not) gaining weight, gaining fat etcā¦ do the same thing without all this calculating?
and you said that when training for strength crunching numbers is importantā¦
doesnt it lose importance as although you may be doing more work with high reps/low weights, it is still more efficient strength gaining-wise to do heavy weights low reps?
Am I missing something?
what up guys
quick questionā¦
ive got protein shakes, no2, and creatine, and im kind of confused in which order i should take it.
all i know is that im supposed to take no2 before i eat and creatine before and after i workout, but for the no2, do i really have to do it everyday before each meal? even if i didnt work out that day? im kind of confused there
thanks a lot guys
No, ur not missing anythingā¦but itās not really what I was trying to convey. Total work has little to do with calorie counting.
Some coaches believe in doing more work when repeating a workout, or just more work with EVERY consecutive workout. So to do it, you gotta know how much work youāre doing. Also when changing rep/set schemes, itās good to know how many sets you should be doing for a given rep scheme. Using my previous exampleā¦
200lbs x 5 (reps) x 5 (sets) = 5000lbs moved = total work
150lbs x 12 x 3= 5400lbs movedā¦more work.
Just add another set to the 5 rep exercise to give yeild more work. If your not doing like 10 exercises that day, that extra set isnāt going to push you over the edge. This is kinda the whole reasoning behind doing more sets when you do less reps. This is why I rip off anywhere between 6 and 12 sets when I do singles.
Yeah, I would agree with this point. Keeping a data log for seasoned weightlifting veterans could work well when the primary goal is strength, max numbers, or keeping track of total work.
gotcha
thanks
Been thinking on working out, and reading a lotta of the posts, but there is a lotta stuff to sift through. Assuming that my diet and workout schedule is flexible, how realistic is it to attempt to put on about 20 pounds of muscle in 1-2 years. I havenāt really calculated my calorie intake or metabolism or anything. Iām looking for a more defined body, i donāt really wanna get ābigā or anything.
I currently weigh about 145lbās and almost 6ft tall. Needless to say, iām really scrawny.
Any tips and answers would be greatly appreciated
ofcourse, it all depends on plenty of factors, but I myself have a pretty fast metabolism and I managed it in a about 3-4 months (beginners always gain muscle fast), stick to a good plan and diet and it wont be too difficult
its the lbs of muscle after that can be pretty difficult to put on
I started lifting in spring of '06, hit my max weight over this summer at 165lbs. I was 132-135 lbs. before that. As of now, Iām 152-153.