Random health and exercise thoughts - Page 1598

surely you do know that slightly pointing your toes outwards is what you want

not excessively, only a bit

Lucky ducky. I'd take these over my romaleos any day.

Off the top of my head looks like you need a stronger (or more recruited core, two different things) and some longer hip flexors. However, I can't really judge all that from a video and you know your body better than I do.

Keep training!

Anyone experienced with leangains/IF who can tell me if these macros look reasonable?

I want to cut pretty aggressively for a month and then adjust to more of a recomp setup in February.

Too large of a deficit brah. Your maintenance calories is not the same thing as your BMR. At that rate you'll be losing like four pounds a week and wither away to nothing and feel like shit.

I'm no diet expert, but I've done IF for about half a year.

1400 cals on your rest days is very low. I know it's -30% of your maintenance, but I think you need more calories and especially protein on rest days. I'd do maintenance cals on work days and bump up the rest days to -20% with more protein. That way, you'll hit your daily protein goal in grams of protein = BW. You still get the same overall weekly calorie deficit.

Edit: Didn't know BMR wasn't same as maintenance. What I wrote above still holda true. Macros look fine except you need more protein on rest days. A little more fat on work days would't hurt, just keep it under <60 g roughly.
Edited by conceptionist - 12/30/12 at 11:45am

BMR..at least in a medical context..refers to the cals you burn just being alive without taking into consideration any activity at all. Meaning, your BMR is how many cals you'd need to maintain your weight if you literally did nothing but sleep 24/7.

apropos of nothing

http://www.youtube.com/watch?v=OXO2azb3_PE

What's a reasonable maintennance number? The guide I used (rippedbody.jp) said most people use 1.2 as an activity multiplier and end up adding too many calories.

At 210 pounds my maintenance as measured by bodybugg was about 2700 and on workout days was about 3200. There's calculators online that will estimate maintenance for you too.

What that advice in mind here is what I'm going to go with;

I'll re-evaluate in February and tweak it based on progress and how I feel.

A tired 405 pull. Critique welcome

 

That looked really good to me. Probably the best DL technique vid I've seen on here so far.

Yea lol. That looks really good. You could prob take a deeper breath and not let your shoulders round so much, but that's just a personal preference and probably why I only pull in the upper 300's.

On another note I'm getting really frustrated at how dirty my fuckin gym is. The weight room probably hasn't been cleaned in 20 years. Seeing that video with a cleanish looking gym and a clear floor makes me want to start looking around. But around 5:00 is when i work out and it's dead in there vs packed at any other place.

beats the garage brah; every time i lift my hands are stained black. have a massive intake fan sucking in delicious cold winter air otherwise i'd be huffing 20 years of exhaust fumes and other residual garbage.