I shall tone my nose.
Guys, just do a few heavy sets with low reps if you’re just trying to shed some fat right now. Eat veggies and lean protein sources of meat for meals, but post workout meals can have some complex carbs. When it comes down to dropping those last few pounds, then get more technical with you’re doing. The basic jist will help enough if you’re not a regular lifter.
soo um tell me if this sounds unhealthy or not.
lately ive been getting alot more sleep. i’ve been cutting down on meals 1 or 2 a day. but im not like starving myself…if im hungry i eat but most of the time im sleeping alot. like eat at 12.1-5 i sleep then i go to martial arts from 5-9 and then eat again.
i’ve dropped about 3-5 pounds in the past week or two…and finally my abs are showing.
now i feel no ill effects from all this but i have no idea if this routine is healthy. i know im burning some fat in sleep…so curious if this is an unhealthy thing. i still excersise wit martial arts, and i am eating i eat big meals when in general.
i have like no idea what you are talking about…like 1RM, isnt that 1 rep max??? thats just like doing a max, i never heard of a 3Rm or a 5RM arent those called just REPS???
imo, honestly you shouldnt be 1RM often AT ALL unless you are trying to compete in strength competitions…
im outi
Roberth
Generally, you don’t need massive program overhauls if you stall on a lift. For beginners/intermediates, a tweak in rep/set scheme (going from 5x5 to 3 rep sets or to heavy singles, etc.) will usually do the trick. Also, let’s not forget that a week or two of deload, followed by a 1rm test almost always gives you a new PR.
Have you been doing only heavy singles for your ME work? Also, are you following strict Westside (not Western =p) BB conjugated periodization? ME Bench, DE Lower, DE Bench, ME Squat split? If so, the DE work might be doing jack shit for you. For beginners, intermediates, dynamic effort isn’t very effective since you’re not strong enough to produce real speed with weight that would be considered moderately heavy. Additionally, DE work really does need bands/chains to help decelerate the load at the top instead of having you decelerate. Repetition method works well, without being overly taxing.
A lot of the Westside guys like to vary both working set reps, 1 or 3, generally not 5. What they also do is vary the actual lift in minor ways. Do two weeks of competition width bench press (Singles, Triples), then move to two weeks of wide grip, then on to two weeks of board presses, etc. Just slight variations usually work, but you also have to consider their goals. Westside method is focused entirely on putting up big 3 numbers, and it does it well. However, if you’re trying to build a general strength base for athletic purposes, pure Westside, by the book, may not be the best thing for you.
Not the greatest thing, but there are some that think Intermittent fasting is the next big thing. It might be worth your while to look on google for some IF links to see if it would fit into your schedule.
Also…how much are you sleeping? 12 hours+ daily might be a bit much, lazy bastard! =p
Though, giant meals usually results in large insulin spikes, which is probably a bad thing most of the time. Do you get sleepy after these meals? What sort of food are you eating in these meals?
Well 3RM is just referring to the maximum weight you can lift 3 times. 5RM same thing for 5. You can do 3 or 5 reps of any weight… RM just means the max weight for that rep.
I dont intend of competing in strength competitions, but gaining strength is a priority for me when it comes to working out.
Thanks for the quick response. I hope you dont mind me asking for some more clarifications.
Deloading. I have never done that. Can you explain what it is and perhaps how it works?
I have not been following the strict westside (lol I said western). I did come across the fact that dynamic lifting is not very effective on less experienced lifters. DE lower is replaced with jumping exercises (DE but bodyweight only for now), DE Bench replaced with REP Bench and ME Split Squat replaced with REP Squat/Deadlift. The DeFranco Skinny Bastard Regimen if you are aware of it. I vary all the exercises every 3 weeks.
Also, what program do you suggest for increasing general strength base as an athlete. Personally, I am just seeking self-improvement. Strength, Speed, Endurance etc… I hope you dont recommend cross-fit. Although their philosophy is very close to what I am trying to achieve I dont have the money to buy the equipment you need, and like you mentioned earlier, I dont have the strength yet to jump into that.
Should i eat first before exercising or after?
I usually only eat twice a day during the week…
Morning i usually eat egg/meat/brocoli
Night i eat steak veggies or chicken salad
After I believe.
WS4SB is a good program, and it’s readily mod-able to your needs. If you’re looking just to pump up your base strength, it’s a good one to start with. There are plenty of others depending on what you want to improve. I like Westside methodology, but I’m very free form in the gym nowadays. I still squat, bench, and deadlift 1x per week, but I also flip for some heavy weighted chins, oly lifts (clean, jerk, strict press), sprints, etc.
Deloading is when you go ~70% on your ME lifts, keeping your assistance work a bit light also. The idea is to give your CNS some recovery, while not keeping your ass out of the gym for an entire week. I squat heavy 295/305 x 3 or 315/325 singles. If I were to deload, I’d drop down to triples at 205 and singles at 225, keeping set #'s fairly constant. This way, I get some activity going, but my CNS and body has a week of recovery before I pound the shit out of it in order to set a new PR. For me, setting a new PR is more mental than anything, so when I do it, the weight becomes fairly easy the subsequent workouts.
Before and after. 2x meals a day isn’t ideal. If you can eat more often, that’d probably be better for your body composition goals. Don’t be completely carb phobic, make sure to get a balanced diet of protein, fats AND carbs. 0 carbs doesn’t really work that well and usually results in major yo-yo-ing.
The thing is, I was experiencing major gains in every department pretty fast when I jumped into this program as a beginner. That is ofcourse due to the nature of a beginner, any training will illicit a rapid response at the beginning. Maybe I am not plateauing but it has slowed down tremendously. This is after about two years into the program. Is it normal to slow down that much? I am talking +5Lbs on my bench every 3 months, for example. Weight-wise, I haven’t gained anything since 6 months ago. I am not big at all, which is why I am a little disappointed to be already slowing down that way. I started increasing the amount of food I am taking and make sure I get enough sleep. Maybe I am overtraining. I will incorporate deloading into my regimen. How often do you/should you de-load?
I wish I could oly lift… do you think its safe to self-teach from a reliable source?
Strict press, what’s that? Also, in C&J, what’s better to do after cleaning the weight, jerk split or just doing push press?
I would think it’s really tough. My school has a few CSCS guys that teach students for free. I thought it would be somewhat simple to understand, but man was I wrong. O-lifts are the hardest things I’ve learned so far.
yeah thats why I’m reluctant to pick it up on my own… :sad:
Hey everyone I need some help.
I tried looking through the thread but after 30 or pages I gave up. haha
I am trying to lose weight permanently. I used to be a swimmer, Water Polo player, Football, Boxing, Baseball Catcher, and many other things. I SHOULD be in great shape, but that was over 8 years ago. I was always a big kid when younger, then I lost it all when I did all my stuff. Here is my dilemma.
I have a lot of injuries. I have ankle spurs, a flexible arch in my foot, slightly dislocated shoulder, and chips in my right elbow. My knees are complete trash. Floating kneecap, and very lose tendons which occasionally slip causing my knee to dislocate.
I wanted to share that because that is what caused my serious weight gain. Most people look at me and think I look ok. Just really stocky, but I need to lose weight. My goal is about 10lbs. a month. I think that is feasible.
What I have done so far (last two weeks):
I drink slim fast for breakfast, or eat a bowl of oatmeal.
For lunch I make something, or if I eat out I make it as healthy as I can (no McDonalds type crap.
Then I have a small dinner usually consisting of the “Healthy Choice” meals.
I try to make my lunch my big meal in order not to have something too heavy before nighttime.
I am apart of my gym by my office. I do not go regularly, but I will change that. It has treadmills, ellipticals, weight machines, aerobics room, and free weights. Nothing huge but it does the job.
What my issues are:
My knees give out along with my ankles when I run. I get on a treadmill and I am in serious pain after only a minute or two. Mainly from my ankles. I do the elliptical machine mainly. Upper body though beat up is good. I can lift and all that good stuff. My legs are still very strong, but my knees prevent serious squats. I know…I am a wreck, but I figure as I lose weight I can do more since the load will be off.
I am currently at 238 pounds. My goal is 200. Then my ultimate goal is 170 or 180. I was 160 in high school, but that is not feasible since I physically grew since then.
So any eating tips so I don’t go bat shit crazy when cutting back. Also, a workout routine. I don’t mind being sore, I am used to that shit.
I hit rock bottom folks self image wise. I am tired of this shit. Time to get my fat ass in check.
PM even if you have advice.
I’d try to eat more man - 4 times spaced out throughout the day minimum. From the looks of it, it doesnt look like you’re breaking 1200 calories (hard to tell since you didn’t list what your lunch usually is), and thats a big no no as far as fat loss is concerned. I remember dropping my calories too low and despite having the stomach flu I was actually GAINING weight.
You don’t have to run in order to get your cardio in. Does walking hurt? If not, give that a go, perhaps 30min to an hour every day. Do you have a bike? I don’t know where you live, but its hella nice where I am, so I’m busting out my bike pretty soon. Pretty much just get active and move more. At you’re weight, you probably dont need to do much more than eat good, clean foods, weight train, and be active to get down to 200.
A good rule of thumb, courtesy of Jack LaLanne - If man made it, don’t eat it!
I’d check out Rosstraining.com as well. A great conditioning website, and I think some of the ideas there would be great for you to include in your workout plan (medicine balls slams, bodyweight squats, squat thrusts, sledgehammer training, etc).
Good luck man!
well i generally have this kinda schedule
mon: school 8:30-12/eat at 12/sleep 1-6/dance 7-10/bed around 12
tues: school 10-5/lunch somewhere around 12/martial arts 5-7/dance 9-10/sleep
wen: same as mon except replace dance wit martial arts
thur: wake up at 10ish/breakfast or lunch/class 2-4/martial arts/sleep
fri:class 8:30-12/sometimes lunch…sometimes go home and sleep instead/martial arts at 5/sleep
now i generally eat at the school for lunch. so normally its a hamburger and fries and apple juice. i rarely drink soda. or i mix it up wit chicken tenders and fries. used to put ketchup and honey mustard on them but stopped.
mind you…im a skinny person. becuase im pretty active now i started this routine ive lost some weight.
Anyone have a good diet plan, something an MMAer or boxer would do? The more complete the better. This summer I plan on finally getting that six pack, and proper diet has been the only thing stopping me from achieving this. I have been reluctant to get serious, because once I start there is no turning back.
Thanks.
well you can drink lots of beers and be fat for an MMAer…fo real!!!
im outi
Roberth
try swimming, i think that would be perfect for you.
I don’t do the full oly lifts, just the power variations. I started by splitting them up, high pull/jump shrugs to learn triple extension, then hang cleans, then power cleans, and power snatches. Overhead squats are probably the single greatest exercise ever, and I guarantee they will kick your ass the first time you do them. Overhead pressing and all it’s variants are great total body lifts too.
After about 2 years of steady progress, getting to where you’re at is normal. Scrounging and scavenging for 5lbs here, 10lbs there is normal. I’d recommend figuring out where you’re weak. For example, if you’re weak a few inches off your chest in the bench, work on board pressing or wide grip benching for a few weeks. Best way to add poundage to your total, however, is just to get fat =p
Strict Press is a wider stance military press, an overhead press with no leg drive (hence, it’s strictly your shoulders/arms driving). You should be able to split jerk/squat jerk more than you can push press, and they’re different exercises. Jerking has more of an emphasis on explosive leg drive with 0 press out, whereas push pressing still has a press out.
Eat more protein, lose the slim fast meals, they’re garbage.
Trim your carb consumption down, up your healthy fat consumption (nuts, avocados, olives, eggs, fish oil). Cut out all beverages except unsweetened coffee/tea, water and an occasional protein shake. Eat lots of greens, controlled amounts of fruit, no potatoes. Break up your meals, and try to eat first thing in the morning, last thing before your sleep. For your pre-sleep meal, cottage cheese with some nuts or nut butter is ideal, if not, then lean meats, minimal carbs.
Can you deadlift? Might be less stress on your knees. If you can, keep your back STRAIGHT AND NEUTRAL so we don’t add to your laundry list of injuries. Swimming, as mentioned above, would be good for you too. Focusing on hips going forward will help alleviate the stress deadlifts place on your knees. Do chins instead of lat pulldowns, and do overhead presses and dips (if possible) instead of benching. This way, you’ll incorporate significant core recruitment in your upper body lifts which will definitely be needed since you can’t squat.
lol what? fat? why?
What’s your thoughts on Vitamin Water? I just bought some at costco & its called Vita Rain…0 carbs 0 sugar 0 calories 0 everything except there supposedly have vitamin A, C, E, B3, B6, B12, & B12…It taste pretty good & was wondering if i can replace my diet sodas with this…