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Random health and exercise thoughts - Page 2054

post #30796 of 57262
Think I'm developing mild tendonitis in my left elbow. Any suggestions on how to treat? Lighter weight? Avoid lifts with elbow movement? Ice?
post #30797 of 57262
Quote:
Originally Posted by msg View Post

Think I'm developing mild tendonitis in my left elbow. Any suggestions on how to treat? Lighter weight? Avoid lifts with elbow movement? Ice?


Buy a fairly heavy wrap, do a lot of light curls. What movements are you doing that are causing it? I was getting it from squatting with the bar too low on my back.




Lifting on the american military base is fun times. They have those stackable boxes for box jumps. Hit a 50" one fairly easily. My jump isn't even that high, it's just I can pull my legs up fast enough to land in a full squat. Also managed to do a few clapping pull ups, which was nice, well chin ups, I can't pull fast or high enough with a pronated grip to clap.
post #30798 of 57262
Doing a barbell complex or some speed rope intervals is not going to crush your ability to recover, even if its tacked on to the end of your routine. Bonus points for increasing conditioning whereas walking for the sake of walking is, well, bland

Sometimes I wish people would speak from experience instead of citing studies and parroting e-lifting celebrities. I sincerely doubt the majority of people here have reached the limits of their CNS output and 10 minutes of smart hiit would send them toppling over the edge.
post #30799 of 57262
Quote:
Originally Posted by Crat View Post

TK, did u do HIIT in addition to your regular training during ur cut? Alternating lifting and cardio days?

My training schedule was like this:

Mon: Chest/Tris
Tues: HIIT
Wed: Back/Bis
Thurs: Legs/Shoulders
Fri: HIIT
Sat: Deadlifts/Abs
Sun: Rest
post #30800 of 57262
I think my solution to feeling fuckin dead on Friday squat session after a full week of volume training is to just add a pizza night on Thursday. Get all that carbs, fat, and salt to give me that bloat and help with recovery.

I could always do the Yates split of Sunday+Saturday+Tuesday+Thursday to give me more time between workouts instead of MTWF, but I like doing nothing on the weekends and just resting.
post #30801 of 57262
Just spent a little over an hour in the pool. Didn't realize how tiring it was until I got out. I think I'll take that over a walk any day icon_gu_b_slayer[1].gif
post #30802 of 57262
Quote:
Originally Posted by jarude View Post

Sometimes I wish people would speak from experience instead of citing studies and parroting e-lifting celebrities. I sincerely doubt the majority of people here have reached the limits of their CNS output and 10 minutes of smart hiit would send them toppling over the edge.

Our national team does quite a lot of jogging and athletics and shit like this on their training camps for recovery and to break up the monotony of lifting all the time every waking minute. Our national weightlifting team that is.

I also wish people would be smart enough to select the activities they do or don't do for the right reasons as well.
post #30803 of 57262
Quote:
Originally Posted by conceptionist View Post

About the cardio on a cut:
What I meant was largely what coldsnap said. Of course, cardio won't necessarily damage your recovery very much but some light walks definitely won't in any way, which is why I recommend it as most people not knowing their stuff ends up burned out otherwise.

Mark, How far do you want to cut? If you want to break sub 10%, try to do the IF protocol the right way (carb and macro cycling with percentadge sized meals pre and post workout). It can sound a bit complicated, but I just had one of my friends (newbie lifter) go from 14ish to 9% in two months while building strength. He made fantastic progress and has a very good base for a bulk now.

I'm shooting for 8%, but I won't be unhappy at 10.

I was going to do something like that, but not as strict. I really hate eating pre-workout. My idea is to workout fasted with BCAA's, eat the majority of my food after workout. Low carb, little fat, high protein, then just have a protein shake before bed and call it a day.

I'm thinking 1500 calories for a month and see how it goes, breakdown as follows (roughly)

180 grams of protein (720 cals), 70 grams of fat(600 cals), and 50 grams of carbs (200cals)
post #30804 of 57262
Also, stop creatine on a cut or keep taking?
post #30805 of 57262
Quote:
Originally Posted by Lagrangian View Post

fuck the dl if youre a weightlifter


I'm not just a weightlifter though. It's really no more than a hobby that I've picked up a few months ago.

My main goal is just to get stronger. I like incorporating the Oly lifts in that.

What I like about conventional deadlifts is that they start in a higher position that's probably more relevant to my rugby training. Also there's a bit more hamstring utilisation.
post #30806 of 57262
fucking oly

if you cant pull off the ground correctly yet want to learn how to clean and somethings inhibiting you, well then you simply cut the distracting stuff out. if you absolutely have to dl and pulls dont cut it its quite easy to switch to a clean dl.
post #30807 of 57262
Quote:
Originally Posted by MarkI View Post

Also, stop creatine on a cut or keep taking?

No real reason to stop. Some people feel it bloats them and cut it out the week before a show, others actually increase their intake during peak week.
post #30808 of 57262
Quote:
Originally Posted by MarkI View Post

I'm shooting for 8%, but I won't be unhappy at 10.

I was going to do something like that, but not as strict. I really hate eating pre-workout. My idea is to workout fasted with BCAA's, eat the majority of my food after workout. Low carb, little fat, high protein, then just have a protein shake before bed and call it a day.

I'm thinking 1500 calories for a month and see how it goes, breakdown as follows (roughly)

180 grams of protein (720 cals), 70 grams of fat(600 cals), and 50 grams of carbs (200cals)

I think you have to be strict to reach 8%. You pretty much have to be weigh your food or use some other very accurate measuring tool to get an idea of how much you eat.

1500 calories every day is far too little in my experience. I have no idea how big you are or you much you weigh but you're most likely gonna lose too mych strength and size on that big of a calorie deficit. You need to get a rough idea of your daily caloric needs and then multiply it it for the whole week. Take away 3500 calories from that amount and you'll lose a pound a week.

At the start of my cut, I had a lean body mass of 160 pounds at 6'3. Avaraged 2700 calories between rest and workout days to maintain my weight. Ate 2700 on workout days and 1900 on rest days. Lost about a pound a week at the start and later on a bit less.

I think you should set the calories to no less than -30% of your daily needs, up the protein to at least 1.5 BW LB (say 230 grams) and then include one carb refeed day a week with 180g protein, below 50g fat and the rest of your calories up to maintenance in form of carbs (probably about 350-400 carbs). This will ensure you maintain your strength and size and will let you eat some nice carbs as a reward for your work and to keep the unwanted dirty binges away.

My friend I helped did the simplified 5x5 program, no cardio, ate -10% on workout days and -25% on rest days with 3 carb refeeds every week (after each lifting session). Basically the IF cutting protocol. Not saying this is the only way, but it certainly is an easy one that works.
post #30809 of 57262
Quote:
Originally Posted by conceptionist View Post

At the start of my cut, I had a lean body mass of 160 pounds at 6'3. Avaraged 2700 calories between rest and workout days to maintain my weight. Ate 2700 on workout days and 1900 on rest days. Lost about a pound a week at the start and later on a bit less.

Wish I could do that frown.gif
post #30810 of 57262
Quote:
Originally Posted by conceptionist View Post

I think you have to be strict to reach 8%. You pretty much have to be weigh your food or use some other very accurate measuring tool to get an idea of how much you eat.

1500 calories every day is far too little in my experience. I have no idea how big you are or you much you weigh but you're most likely gonna lose too mych strength and size on that big of a calorie deficit. You need to get a rough idea of your daily caloric needs and then multiply it it for the whole week. Take away 3500 calories from that amount and you'll lose a pound a week.

At the start of my cut, I had a lean body mass of 160 pounds at 6'3. Avaraged 2700 calories between rest and workout days to maintain my weight. Ate 2700 on workout days and 1900 on rest days. Lost about a pound a week at the start and later on a bit less.

I think you should set the calories to no less than -30% of your daily needs, up the protein to at least 1.5 BW LB (say 230 grams) and then include one carb refeed day a week with 180g protein, below 50g fat and the rest of your calories up to maintenance in form of carbs (probably about 350-400 carbs). This will ensure you maintain your strength and size and will let you eat some nice carbs as a reward for your work and to keep the unwanted dirty binges away.

My friend I helped did the simplified 5x5 program, no cardio, ate -10% on workout days and -25% on rest days with 3 carb refeeds every week (after each lifting session). Basically the IF cutting protocol. Not saying this is the only way, but it certainly is an easy one that works.

I am going to use a food scale to weigh out things to the dot. The only thing I was not going to be as strict about was meal timing... But now I may reconsider that.

That's another thing, I'm having a difficult time calculating my TDEE. I'm 5'10, 180lbs currently, probably 18% BF. work out 4 days a week.

What did you use to calculate your TDEE? Can anyone in general recommend a good online calculator.
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