Weightlifting for Kiwis - Discussion and support regarding the art of swole

[Barry McKockner]

If any of you other fucktards are counting macros, I have 4 must haves:
1) casein protein powder (chocolate)
2) no sugar peanut butter (non protein enhanced)
3) steel cut quick oats (no flavoring)
4) almond milk

With these 4 ingredients and a nutribullet or blender, you can finish your days macros in one shake no matter how fucked up they are. Also, makes a great meal replacement shake. Tastes like those chocolate penutbutter oatmeal cookies.

 

[CharcoalChkn]

If any of you other fucktards are counting macros, I have 4 must haves:
1) casein protein powder (chocolate)
2) no sugar peanut butter (non protein enhanced)
3) steel cut quick oats (no flavoring)
4) almond milk

With these 4 ingredients and a nutribullet or blender, you can finish your days macros in one shake no matter how fucked up they are. Also, makes a great meal replacement shake. Tastes like those chocolate penutbutter oatmeal cookies.

I have never thought of putting my almond milk and peanut butter with my oats, thank you for the inspiration ! Next time I need to top up my casein I'll grab chocolate and give it a go.

 

[Hot Dog]

I'll look around to find the measuring tape and use that instead. I also have about 100 pounds to lose but I think my scale is inaccurate. I see myself in the mirror and there is no fucking way on gods green earth Im 300 pounds, especially since I've lost so much size in the past month. I gotta be like 280-290 at the most, my goal is 180 with lean muscle. Then I'm gonna start doing the cycle of bulking and cutting to get that greek god body.

I am disappointed in myself for drinking every night for 6 years and getting fat, but I thank god every day that I didn't grow soy boy bitch tits like Ethan Ralph.

Drinking my was vice as well for 4-5 years, easily had a can or 3 a night which adds up calorie wise.
Since cutting out MOST booze in the weekday (maybe a cheeky 1 or 2 throughout) and then weight lifting, I've managed to drop from a 36" waist to a 34" in just over 6 months.

Have you managed to cutdown though on your intake? Sleep is much more restful, no more groggy feeling in the morning etc.

Boozing is about the worst thing you can do to your body if your are trying to build muscle or do anything that involves being productive really. Sucks to be boring but I was a moderate to heavy drinker for a good decade before the appeal weened off in my early 30s.

Long ass podcast about alcohol

I've been lifting seriously for around the last 9 months or so and have made huge, noticeable gains. Before I was just kind of goofing around in the gym and it showed. Cutting out the drinking has helped tremendously for recovery and energy throughout the day.

@DangDirtyTroll It will take time to undo the 6 years of damage but you will look and feel way better soon. Just stick with it.

 

[cumster]

did a deload week and my squats and deads dropped nearly 7%
could deadlift 205kg for 4 reps, now can't deadlift 195kg for 3 reps
what the fuck? anyone else had a similar thing after a deload?

 

[CharcoalChkn]

Have a good gym day, get a massive pump (I usually don't see this), try to take photo because I am proud, too pasty for any of that shit to show up in a picture.

Finally I understand why massive units get fake tans.

 

[anustart76]

I managed to break through my bench press weight but only got through one set. I couldn't get the weights up again, and a wicked migraine kicked in and I had to stop the workout entirely. Ugh.

 

[Harambe]

did a deload week and my squats and deads dropped nearly 7%
could deadlift 205kg for 4 reps, now can't deadlift 195kg for 3 reps
what the fuck? anyone else had a similar thing after a deload?

What was yr deload percentage?

I managed to break through my bench press weight but only got through one set. I couldn't get the weights up again, and a wicked migraine kicked in and I had to stop the workout entirely. Ugh.

Grats buddy, you did it! You normally get migraines after?



unrelated note, only 5 more days until I can get back at it. Going to keep working on my running speed until then, try to get a 12km/hr mile.

 

[anustart76]

You normally get migraines after?

No, I had the migraine already, but the strain of the lift made it kick in. I'll try again tomorrow I think, and hopefully I can at least get through more than one set.

 

[cumster]

What was yr deload percentage?

the usual of doing the routine at 60% of the usual weight; i've done this multiple times before with no problems, but losing this much on the lifts is a first now lol

 

[Gar For Archer]

Okay, kind of a general question here… I started lifting more seriously at the beginning of this year, and for my upper body exercises, while I’m in the gym I feel like I’m hitting the limit of what I can do in terms of weight/reps, but I don’t actually feel all that sore the day after. This definitely isn’t the case with squats/deadlifts where I can usually feel it in my legs for at least a day or two. Is there something I’m doing wrong?

 

[ITK]

Okay, kind of a general question here… I started lifting more seriously at the beginning of this year, and for my upper body exercises, while I’m in the gym I feel like I’m hitting the limit of what I can do in terms of weight/reps, but I don’t actually feel all that sore the day after. This definitely isn’t the case with squats/deadlifts where I can usually feel it in my legs for at least a day or two. Is there something I’m doing wrong?

Soreness =/= growth. It is perfectly possible to be growing and improving in regards to a muscle without ever feeling it sore. Soreness is primarily a reaction to novel stimulus, such as doing a new excercise, and abates the more times you do the excercise. Soreness is ok as a sign that you're doing something right, not the best but it can be one factor among many. If you're not growing and you've never been sore before, something's wrong, but otherwise it really doesn't matter at all. The main thing is if you're actually progressing in the gym: are you increasing in weights and reps? If so, don't worry about it.

 

[William Tyndale]

Okay, kind of a general question here… I started lifting more seriously at the beginning of this year, and for my upper body exercises, while I’m in the gym I feel like I’m hitting the limit of what I can do in terms of weight/reps, but I don’t actually feel all that sore the day after. This definitely isn’t the case with squats/deadlifts where I can usually feel it in my legs for at least a day or two. Is there something I’m doing wrong?

Post routine

 

[Gar For Archer]

Post routine

Tuesday
- Squats
- Deadlift
- Weighted lunges
- assorted ab/core exercises

Thursday
- Bench press
- Incline dumbbell flies
- Overhead press
- Tricep cable pulls
- Dumbbell overhead press

Saturday
- Preacher curls
- Barbell row
- Upright row
- Hammer curls
- Incline reverse fly

I do about an hour of cardio on my off days but I usually sprinkle in a couple extra sets of upper body exercises because I’m not feeling sore. I’m definitely still experimenting with my routine so any suggestions are welcome.

Soreness =/= growth. It is perfectly possible to be growing and improving in regards to a muscle without ever feeling it sore. Soreness is primarily a reaction to novel stimulus, such as doing a new excercise, and abates the more times you do the excercise. Soreness is ok as a sign that you're doing something right, not the best but it can be one factor among many. If you're not growing and you've never been sore before, something's wrong, but otherwise it really doesn't matter at all. The main thing is if you're actually progressing in the gym: are you increasing in weights and reps? If so, don't worry about it.

I’m almost wondering if it isn’t worth doing lower-weight, high-rep sets on my off days? I’m thinking this could just be a stamina issue.

 

[William Tyndale]

Tuesday
- Squats
- Deadlift
- Weighted lunges
- assorted ab/core exercises

Thursday
- Bench press
- Incline dumbbell flies
- Overhead press
- Tricep cable pulls
- Dumbbell overhead press

Saturday
- Preacher curls
- Barbell row
- Upright row
- Hammer curls
- Incline reverse fly

I do about an hour of cardio on my off days but I usually sprinkle in a couple extra sets of upper body exercises because I’m not feeling sore. I’m definitely still experimenting with my routine so any suggestions are welcome.



I’m almost wondering if it isn’t worth doing lower-weight, high-rep sets on my off days? I’m thinking this could just be a stamina issue.

You’re doing upper body regularly and you’re only doing legs once a week. That’s why your legs get sore and your upper body doesn’t.

Edit: putting this here so I don’t double post. I would split up your upper body workout so you’re doing less of it each time, but do it 3 days a week and then split your leg day up so that you’re doing one of those exercises on each of those three days. This will eliminate leg soreness.

 

[Ahriman]

Couldn't finish today's mog session on account of a potential code brown (it didn't end up badly)... I usually wait 45 min to an hour after having my preworkout, but this time I guess it just didn't sit right with me. I managed to finish my main lift today (squats), and by the time I was finished, I just decided to call it quits and make a quick dash straight back to my apartment to unleash the fury in the bathroom.

Today's protip: if your preworkout meal is doing a number in your stomach, don't be a hero and just call it quits.

 

[CowPox]

6x4 alternating 50lbs dumbbell curls
8x4 alternating 50lbs hammercurls
one minute static grip hold @ 130 lbs x4 alternating

(At 2 minutes intervals)

 

[DyingStarsForever]

Anyways, 700cal deficit, and more than that most days. I forgot just how much food 2800 calories is when it's clean. I'm having to supplement with protein shakes just to get in enough calories and protein to keep my metabolism from going into starvation mode.

I had this exact realization today, I decided to start tracking my calories closely and apparently I’m at a roughly 900 kcal deficit when I do what I normally consider ”eating healthy”. I’m adjusting with protein shakes and bigger meals now as well. Maybe this is why I haven’t had true definition for years.

 

[Barry McKockner]

I had this exact realization today, I decided to start tracking my calories closely and apparently I’m at a roughly 900 kcal deficit when I do what I normally consider ”eating healthy”. I’m adjusting with protein shakes and bigger meals now as well. Maybe this is why I haven’t had true definition for years.

Well if you've been doing this for a while, you may need to reset your metabolism by eating AT or slightly above your TDEE for a few weeks or months, then cut by 250 to 500 cal per day and see how body comp changes.

 

[CharcoalChkn]

Starting a cut next week.

Eating a whole block of chocolate on Friday as a last supper before I go back to depression meals for the next few months.

It's getting hard to fit into pants because apparently there are only two body types for white women, anorexic bitches and land whales. If I fit to my waist then there is no hope of me getting them past my ass, if I go for a size to tackle that issue then I'm wearing something 2-3 sizes too big. Do guys have this issue? I guess the soy influx has made pant legs super tight and straight cut? How do you deal with out resorting to exclusively wearing trackpants.

 

[William Tyndale]

Starting a cut next week.

Eating a whole block of chocolate on Friday as a last supper before I go back to depression meals for the next few months.

It's getting hard to fit into pants because apparently there are only two body types for white women, anorexic bitches and land whales. If I fit to my waist then there is no hope of me getting them past my ass, if I go for a size to tackle that issue then I'm wearing something 2-3 sizes too big. Do guys have this issue? I guess the soy influx has made pant legs super tight and straight cut? How do you deal with out resorting to exclusively wearing trackpants.

TIL there are women in this thread. Wish I could help but I wear cargo shorts exclusively.