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Random health and exercise thoughts

Discussion in 'Health & Body' started by Eason, Dec 20, 2009.

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  1. conceptionist

    conceptionist Well-Known Member

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    Which of them do you mean? I assume you mean the 6 week Strength Program, not the Linear Program, since you talking about the loading of specific weeks?

    Overall, the structure is good. I like to have more variation in the compound lifts. Instead of just doing regular Bench Press 3x a week the first week, one Upper Session could have the regular Bench Press TnG, the Second Upper Bench Press with a pause, the Third Upper Bench Press with 2sec dead stop at pins at chest level. You should chose the variations of the squat, bench press and deadliuft according to what your specific weaknesses are in their strict competition form and where your technique breaks down. The above example would work for the average lifter that has his weakness in the Bench Press just off the chest in the bottom ROM.

    Once again, I don't think sets of 10 is needed to get really strong. Most people I now work with 3-5 reps for the majority of the year, rarely going up to 8 reps to cause a sudden increase in volume and time under tension.

    I also think the volume is on the lower side some weeks. It will "work", no doubt. The problem imo, is when you reach a level that intermediate-advanced level where gains will come much slower. At that point you will have to lift with both a higher average intensity and higher volume if you want to progress. A lifter who is used to low volume programs will not be conditioned to handle a sudden large increase in volume at this stage. A weaker and lighter lifter will also tolerate more training better than a stronger and heavier lifter. Therefore its easier to condition yourself to a higher workload at an early stage in your development than later. Overall, I think most people into lifting simply train too little or they devote too much time to stuff that won't give them the best results for their invested time.

    Honestly, I think you should read through the Sheiko forum instead of asking me these questions. You'll get quality information from the source there:
    http://sheiko-program.ru/forum/
     
    Last edited: Aug 24, 2014
  2. Crat

    Crat Well-Known Member

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    Back from holiday and descided I wanna compete at least once.
    Gonna start with Sheiko.

    Would need to cut down 2kg to stay in my weight class. Current bf 13% or so?

    [​IMG]
     
    1 person likes this.
  3. skeen7908

    skeen7908 Well-Known Member

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    13-15% how fat are your legs

    Nice tan. Are you full caucasian?
     
  4. OccultaVexillum

    OccultaVexillum Well-Known Member

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    Have any of you guys messed around with any of the wearable tech tracker things?
    My wife has been wanting one so I've been looking around at reviews and shit.
    Seems like the Jawbone UP24 has the most reliable data and variety of functions, and the companion app looks pretty detailed.
    She wants something to track calories in, macros, calories out, steps. And most importantly a motivational tool. Do any of you guys have experience with any of them?
     
  5. Crat

    Crat Well-Known Member

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    No, simple version is I'm 3/4 caucasion 1/4 Asian. Spent a week tuna fishing in Spain, damn cardio. But yeah, that will work for a tan.
     
  6. skeen7908

    skeen7908 Well-Known Member

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    Made some good melanoma gains though
     
  7. Coldsnap

    Coldsnap Well-Known Member

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    Ah, I probably should have said main goal is hypertrophy. Strength is just whatever, like I'd like to do 315 x 10 with a good tempo more than squatting 450 right now. So 12-15 rep stuff helps a lot. Only reason why i really do tripples at the end of cycle is when I did 20 weeks of high rep training I fucking hated it, learned that if I did just some heavy work I was much happier mentally.
     
  8. TeeKay

    TeeKay Well-Known Member

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    Halfway thru deload week. Feelsgoodman. Woke up with a ton of energy. Hoping I don't have to take a step back on weight next week tho
     
  9. fuji

    fuji Well-Known Member

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    Saw my mum for he first time since I started cutting, i've got a pretty prominent vein above my eye lid wrapping around to my ear now. She's booked me an appointment with a cardiologist. Fucking took my creatine away when I was 17 too.
     
  10. ridethecliche

    ridethecliche Well-Known Member

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    Lol. Tiger mom strikes.
     
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  11. SirGrotius

    SirGrotius Well-Known Member

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    So, I started cutting a few weeks ago, not to look muscular but purely to lose a pudginess around my gut. I'm 5'6" and was 138, and dropped down to 126-128.

    My macros were like 8% fat, 80%, 12% protein (if that), back in the day. I was almost vegan except for skim milk and the occasional fish.

    Now I load up on good fats, a lot of salmon, etc. I feel a ton better and am macro-ing around 25%,40%,35%. I dropped 10-12 pounds. I mix up cardio and light weight training almost every day, but only about 40-45 minutes a day and nothing too strenuous.

    Anyway, is the drop likely to be mostly water? Are those types of macros sustainable? I feel less deprived than losing weight while still carbing it up (dropped from 177 at a fat peak), but I remember the word used to be a calorie is a calorie. Now I'm not so sure.
     
  12. ridethecliche

    ridethecliche Well-Known Member

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  13. Coldsnap

    Coldsnap Well-Known Member

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    First day of three meals worked pretty good. Had a small protein shake with coffee in the week hours of the morning, worked out, had breakfast which was 8 eggs + 2 egg whites, 2 sausage, bowl of grape nuts and strawberry, lunch was 3 cans of tuna on a sandwich, had another shake with gatoriade, dinner was a bit of sushi.
     
    Last edited: Aug 24, 2014
  14. accordion

    accordion Well-Known Member

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    No human male should weigh 130 lbs.
     
  15. ridethecliche

    ridethecliche Well-Known Member

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    Eh depends. I was 145-148 when I was racing. That was pretty specialized to endurance sports. It only makes sense though. Most endurance athletes have a bit of a gut though, i.e. not six pack abs. I think it's due to cortisol response from spending so much time under physiological stress. I can't remember exactly.
     
  16. I<3Bacon

    I<3Bacon Well-Known Member

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    Calorie is a calorie but stick to your new macros. Should be fine if you're getting enough fiber and feeling satiated.
     
  17. Eason

    Eason Well-Known Member

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    lol I hung out with him and worked out with him this July in London, he's thick, solid, and tight in all the right places.
     
    Last edited: Aug 25, 2014
  18. skeen7908

    skeen7908 Well-Known Member

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    is that his porn name or what

    surely it can't be real
     
  19. conceptionist

    conceptionist Well-Known Member

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    You can eat more carbs and still lose weight if your calorie deficit is just as big. You might hold a bit more water initially since carbs make you do that.

    I like to always eat slightly higher carbs and lower fat since I have more energy and can perform better that way.


    In a calorie deficit, macros don't matter for body recomposition as long as you get enough protein (around 1-1.2xLBM). That's because all the energy you eat will be burned off anyway. What makes you feel good and perform is another question.

    In a calorie surplus on the other hand, research has shown that macronutrients play a role in short term changes of bodycomposition since you store the excess calories you eat.

    Fat will easily be stored as body fat (subcontaneous fat) when in eaten in surplus and can not be used for energy as long as you have carbs in the system.

    On the oter hand, a surplus coming from carbs (that is: low fat, high carb diet) will be oxidized as heat. Carbs will not be turned to body fat at all, unless eaten in extreme amounts (around 700-800g+ a day while not being active) as long as you keep fat low (maybe BWx0.25). When you eat a very large surplus of mostly carbs, it doesn't matter if its 600 or 800g of carbs, all of them will be burned of anyway and your weight remain the same as long as you eat low fat.

    Protein works in the same way but is even harder to convert to body fat. When carbs or protein is eaten in extreme amounts for a not so active person, it seems to be turned to the more dangerous visceral fat since the body can't handle the huge amounts of carbs or protein so it just have to store it somewhere, and it won't be subcontaneous fat since your fat intake is very low.
     
    Last edited: Aug 25, 2014
  20. skeen7908

    skeen7908 Well-Known Member

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    so we can bulk on 5000 cals as long as its low fat we can't gain fat?

    this sounds too good to be true?
     

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