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

[Hot Dog]

Does anyone have a guide or resources for cutting weight other than eating less? I got down to sub 220 by dehydrating like a dipshit in my event but would like to be more competitive in the future.

 

[William Tyndale]

Does anyone have a guide or resources for cutting weight other than eating less? I got down to sub 220 by dehydrating like a dipshit in my event but would like to be more competitive in the future.

How would you cut without eating less?

 

[Hot Dog]

How would you cut without eating less?

In addition to eating less, my mistake. Yeah I got the energy deficit while keeping protein high and drinking water to offset hunger and or fasting. There just seems like there are so many options but they all involve taking a hit on progress strength and size wise. I'd rather like a recompostion rather than cut while losing a bunch of strength and muscle. If I could get down to 190 I'd look a lot better.

 

[Patrick Bait-man]

If you're looking for an inexpensive set of dumbbells, I'd highly recommend the CAP Barbell 40 lb. Vinyl Dumbbell Set.

I've been using them for a few months at this point. and they're great.

 

[Accept Only Substitutes]

In the beginning I’d suggest waiting until the soreness is gone or close to gone. Eventually you won’t get sore anymore. It’s bittersweet because I like feeling the soreness because it’s in muscles I haven’t used in a long time. It makes me feel alive. But eventually that only happens if you have to take a long break.

You can also do light work while you’re sore just to get your blood flowing. Whatever you do, keep going. Don’t stop.

That's what I ended up doing. I still hurt a little so I didn’t do as many reps, but I did something. Thanks for all the input frens, I appreciate it.

 

[ITK]

In addition to eating less, my mistake. Yeah I got the energy deficit while keeping protein high and drinking water to offset hunger and or fasting. There just seems like there are so many options but they all involve taking a hit on progress strength and size wise. I'd rather like a recompostion rather than cut while losing a bunch of strength and muscle. If I could get down to 190 I'd look a lot better.

Spoiler: video

Alex put out a video recently in which he talked the exact thing you're worried about. TL;DW you don't have to worry about strenght/size loss, it's temporary, you'll gain it back very soon once you begin eating again. As for body recomps, they can work in certain contexts. NH has been doing one for the past three years or so and it worked quite well for him but if I understand correctly, he only did so because he was put in a specific situation of wanting to gain muscle and loose fat at the same time after he fell for the bulking meme and ended up fat. IIRC he has said that the typical phases of bulking and cutting if done perfectly would be better. You'll have to decide for yourself if it fits your situation, but 30 pounds was it? Sounds a little much for a recomp considering how slow it is. I'm not an expert though.

 

[Ahriman]

So someone has recently shared this page on Hacker News, pretty useful actually.

MuscleWiki

MuscleWiki is a community built upon the principle that fitness should be simple. The difficulty lies in the journey, not the directions. Simplify your workout.

musclewiki.com

 

[anustart76]

So someone has recently shared this page on Hacker News, pretty useful actually.

MuscleWiki

MuscleWiki is a community built upon the principle that fitness should be simple. The difficulty lies in the journey, not the directions. Simplify your workout.

musclewiki.com

Looks like a handy little site, but it doesn't seem like you can search for particular exercises. It would be helpful to see what exercise affects which muscles too.

 

[MS Paint Gigachad]

My current biggest issue with that site is that it shows you exercises that work [BODY PART] and how to do them but pretty much no other info.

So for example, I click the bicep on the diagram. It shows me the land mine row. Does it elaborate on the requirements, like anti-rotation stability? Does it mention that the traps/lats might be affected? Does it mention the lower back being a possible issue?

Then again, one can just google it or fuck around. Beginner-me would've loved it.

 

[Jasper2K]

Anyone try doing deadlifts after doing heavy squats (Same day)? It's pure kino.

 

[realitysurf]

Anyone try doing deadlifts after doing heavy squats (Same day)? It's pure kino.

I have a leg day where I do squats and SLDLs right after. It's amazing.

 

[Accept Only Substitutes]

So someone has recently shared this page on Hacker News, pretty useful actually.

MuscleWiki

MuscleWiki is a community built upon the principle that fitness should be simple. The difficulty lies in the journey, not the directions. Simplify your workout.

musclewiki.com

This is exactly what I need to get started. Thanks for this.

 

[Jasper2K]

I have a leg day where I do squats and SLDLs right after. It's amazing.

I do leg days twice a week (PPL split) and mixing in deadlifts after squats was kino the first day. Second day I felt like I was going to die lmao. I think its a once a week thing.

 

[MS Paint Gigachad]

Anyone try doing deadlifts after doing heavy squats (Same day)? It's pure kino.

@Jasper2K (can't quote)
Yes, but it's murderous on my lower back. I've decided to go with squats (barbell back, zercher, barbell front etc, just not belt squats)/hip thrusts (or something) for one leg day; and leg press/deadlifts on the other.

Suggestions for a deadlift alternative that doesn't murder my lower back will be appreciated

 

[KatanaSenshi]

Does anyone have a guide or resources for cutting weight other than eating less? I got down to sub 220 by dehydrating like a dipshit in my event but would like to be more competitive in the future.

I think you have to reveal what your average diet is like, because diet is the deciding factor when it comes to body composition. No one can give you good advice without identifying the problem in the first place.

That being said, generally speaking avoiding ultra processed food while eating enough protein works, even though I'm fully aware it's easier said than done for some people and there are outliers like medication-induced obesity.

Btw, If you have to count calories to forcefully "eat less", you're probably eating the wrong kind of food (-like objects). You can't lose fat (not "weight", muscle and water are "weight" too, losing muscle is harmful and water loss is pointless), while eating foods which made you fat in the first place.

 

[pork and beans]

@Jasper2K (can't quote)
Yes, but it's murderous on my lower back. I've decided to go with squats (barbell back, zercher, barbell front etc, just not belt squats)/hip thrusts (or something) for one leg day; and leg press/deadlifts on the other.

Suggestions for a deadlift alternative that doesn't murder my lower back will be appreciated

For deadlift variations I find RDLS very easy on the back as long as you do them with good form.

Speaking about rdls, do you guys do them with the bar on the rack or on the floor? Ive started them doing them on the floor and I like it much much more total gamechanger

 

[Harambe]

Another week down. Only time my wrist tendinitis acts up is when I'm waking up. New belt and wrist wraps are working great, feel like I'm really back on my shit on my lifts for the most part. Like 95%, no trouble from pain really, now the limiting factor is just me overall.

In a month I'm testing again, but it looks like I'll have shot past 1/2/3 and be most of the way to 4. Jeff Nipp's powerbuilding program is pretty interesting. Loving the full body weeks. Weekly programming is squat + ohp, deadlift + bench, squat + dips, and pause deadlift + pause bench. Very fun to do. Try some unconventional sounding splits sometime!

Today we did the pause deadlift and bench which was fun, I managed 3 sets of 6 pause reps at 75kg on bench and the pause reps on deadlift weren't challenging enough at 125. Next week it's up to 130. It's a shame deadlifts don't get people excited like a big bench does. It's a very rewarding lift.

Also, got my first mire today from some kinda chubby but not ugly Chinese girl who just does burpees and landmine squats and some medicine ball thing for like 2 hours a day. Felt nice, coming from another hard worker especially. Next step is hotter girls noticing me, then Mrs. Harambe divorcing my ass.

 

[Pendulous Dong]

In addition to eating less, my mistake. Yeah I got the energy deficit while keeping protein high and drinking water to offset hunger and or fasting. There just seems like there are so many options but they all involve taking a hit on progress strength and size wise. I'd rather like a recompostion rather than cut while losing a bunch of strength and muscle. If I could get down to 190 I'd look a lot better.

http://www.sciencedirect.com/science/article/pii/S0022519304004175

This 2005 study found that body fat stores can liberate, at most, about 31 calories per pound per day. However, in 2010 the lead researcher later showed that a couple of the calculations were wrong and it was much closer to 22 calories per pound of fat per day, saying the following:

>The value used of 31 kcal/d lb is correct only if there is no energy loss to activity. In the original paper which you cited. I took a value of activity losses from some of my previous work, but I have recently developed a much better way to estimate activity losses which changes the maximum practical value for the idealized value of maximum loss from fat alone to the actual loss to only 22 kcal/d lb. This mean that it is very hard to lose fat alone. That is life.

I don't know your exact situation, but let's assume you're 30% body fat at 220lbs. 220 x 0.30 = 66lbs of fat. If each pound of fat can at most give off 22 calories per day, that means that 66lbs of fat can give off 1,452 calories per day, or 10,164 a week. Divided by 3,500 calories, that's an absolute maximum of 2.9lbs of fat loss a week without losing muscle mass.

This also leads to the unavoidable fact that losing fat alone without losing any muscle mass gets harder the more lean you are. For most people this isn't a big deal, but keep it in mind if you want to get into bodybuilding.

 

[Ahriman]

Also, got my first mire today from some kinda chubby but not ugly Chinese girl who just does burpees and landmine squats and some medicine ball thing for like 2 hours a day. Felt nice, coming from another hard worker especially. Next step is hotter girls noticing me, then Mrs. Harambe divorcing my ass.

Nice, keep it up!

I got mire'd last week, when a coworker suggested a powerlifting gym from across town that I should go, he's friends with the owner, the gym is strictly for powerlifting. I go to the gym from across my apartment building because it's decent enough and honestly, I like to go back to my apartment the second I am done with my routine... I don't see myself driving for about 20' back home.

But I might just go there in a few months, so I dunno.

Feelsgoodman.jpg

 

[CharcoalChkn]

If we're telling nice gym interaction stories, a woman asked if I needed help adjusting the riser for my hip thrusts because I was likely looking a bit special trying to do it myself while underneath the bar.

She then said, wow, that's a lot of weight for you, you're doing amazing. Felt nice.