^ should get on the “see food” diet. see food and eat it ! and protein shake for breakfast and before going to bed.
thats how I gained about 15lbs since last year. I was around 145 and now a good 160lbs :woot:
angryliberal: dont forget to get a good amount of rest/sleep, for rest and growth.
Everyone has said what you need to do in a nutshell in the above posts.
As far as strengthening the lower back, I do good mornings or hyperextensions, deadlifts work for me on targetting the lower back but I guess everyones different.
naw i got what you said but you werent answering the dudes question really…cause for the normal person reading what you posted it almost sounded like he shouldnt be feeling his lower back that much…which in actually he should be feeling it…
because to answer his question it would be like it means that ya you should be feeling it in your hams cause its the primary muscle along with gluts, but it will also help strengthen your back/lower back because of the lower back stabilizing itself in the neutral position as you mentioned and from the stabilizing the bar as you explode up…
anyway more than likely he understands now…
i stoped doing hyperextensions years ago, because of exactly what you mentioned i already do a lot of exercises that hit that area, deadlifts, romanian deadlifts, goodmornings so it seems kind of pointless to isolate it…a lot of girls do that shit though…
im outi
Roberth
Alot of people get kinda freaked out by “feeling” it in the lower back cause of what theyve heard or if theyve had lower back problems. I never had lower back problems so for awhile I stayed away from deadlifts an bent barbell rows, when I finally manned up an incorporated them did I notice a difference.
Shit.
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I…don’t know what hyperextensions are.
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I really wouldn’t care about deadlifts all that much if it wasn’t for the fact that I WANT to work my lower back.
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The idea here being that I don’t ever want to worry about back/lower-back problems. Are they even related?
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http://www.exrx.net/WeightExercises/ErectorSpinae/WtHyperextension.html
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They work your local back, however, they don’t move in the process. In the proper deadlift, they do exactly what they’re designed to do, keep your spine in a safe, neutral position. This is very difficult and requires a lot of effort, thus they get worked.
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Proper deadlifts make your lower back muscles work to maintain proper, healthy spine position. If your lower back muscles are strong enough to maintain proper, healthy spine position when it’s being pulled on by 400+ pounds of weight, don’t you think it’ll be able to do so when it’s being pulled by 0 pounds of weight?
Long story short:
Deadlifts work your lower back.
http://www.exrx.net/WeightExercises/ErectorSpinae/WtHyperextension.html
hyperextensions…
i mean if done correctly i think they can prevent lower back problems as it does strengthen your lower back but overall i just think it is a good exercise that should be done regardless…
im outi
Roberth
Thumbs up.
Oh THOSE. Damn. I don’t own one of those, and I’ve been away from the gym for a while now.
I miss doing those, feel like I’m flyin’
i was talking about deadlifts right there not hyperextentions sorry if i confused anyone…
im outi
Roberth
Tighten/brace your abs during deadlifts, this is a critical point I think that’s overlooked.
try not to fart too haha
I also believe you are supposed to breath-in and hold your breath when you deadlift… the air helps to provide some more stability, apparently
Two Questions:
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For those of you that eat cereal for breakfast, and I remember seeing someone saying that. What kind of cereal do you get? Everything I see has so few protein, so I make it up by making the cereal SWIM on a lot of milk. I just started trying this cuz I needed a change from eggs or shake in the morning.
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If you run out of protein shake, what is a suitable thing to eat before a workout. And how long should you wait until you start working out in this case, same time?
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cereals usually suck, get a complex carb source like oatmeal, and milk has a lot of sugar and crap in it, which is gonna make you fat.
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eat your regular meal like 2hrs before, then half hour before the gym have some carbs/fruit. you want protein directly after your workout, like 1minute after…you don’t want to be digesting protein during your workout though…
if you run outta shakes, get some tuna. but don’t eat too much it’s high in mercury…and get the light kind, not white albacore.
Thanks
So for the oatmeal breakfast meal. What will you eat along side with it for protein (besides eggs)?
Oh and peanut butter on brown toast is another one of my meals of the day usually… so something besides that too…
i don’t have protein with my oatmeal breakfast, just oatmeal, fruit & orange juice
but i eat every 2-3hours after that, and each meal has protein in it.
my protein sources are : beef, chicken, tuna, eggs, protein shakes…I alternate between those.
is the peanut butter natural? and brown toast is 100% whole wheat?
another good source of protein is cottage cheese, you can add that as a side to your meals if you like.
Today is CHEST DAY, YAY!!!
Today for the first time in like 2 years i’m going to try and bench my own body weight. Yeah, I suck. BUT TODAY WILL BE THE DAY. I’m sure I can one rep it, but i’m trying for 7x3.
1.) i dont think the milk isn’t going to make you fat. + calories in vs. out is what makes you fat.
2.) the post work out protein intake window is considered to be anytime within an hour or 45 min after a work out. i dont think its necessary for 1 minute after unless you’re eating solids. i also don’t think theres anything wrong with protein during your workout as long as its a shake.
also theres nothing wrong with having protein with your oatmeal pre-work out. oatmeal + scoop of protein is actually quite popular as a pre-work out meal.
milk is pretty high in calories, it’s like drinking pepsi.
milk has hormones and anti-biotics and a whole spectrum of bad shit in it.
calories in vs out is only part of the equation, another part is your metabolism, another part is insulin, without insulin fat storage is very hard, even when you eat excessive amount of calories.
when do you make insulin? when you gotta break down carbs/sugars.
listen to this, I was eating 4200/day calories, with no carbs, in one month I gained almost 1lb.
now I’m eating 3500/day calories, with carbs being a major source, and in one month I gained 5-6lbs.
ya, you gotta experiment with what works for you, me personally and some big guys I know, we don’t like digesting proteins or fats while we work out…
Same for me. I can’t eat protein or drink milk before lifting. Both foods make me feel lethargic while I’m lifting, and that’s a big ass no-no.
Whole grain peanut butter + nutella sandwich 1:30-2h before my session is best. Lots of energy and I feel really light on my feet.
k, you’re right. :wgrin:
protein during my workouts has always been fine, as long as its not like muscle milk. i guess its also because of the particular exercises i do on the 2nd half of my workouts; usually are iso because i like being fully energized for my compound movements.