Discussion in 'Health & Body' started by Eason, Dec 20, 2009.
That is way cool. Congrats.
You've been looking a lot healthier in your recent WAYWT pictures, AR.
Thanks - though I don't think I've actually posted one in weeks.
Quite impressive after 4 months. Since you and I have (or had) very similar body types and I'd like some of those results, would you mind giving an overview of your routine and diet?
Also, and very importantly, do your shirts still fit?
Can anyone give me a warning if I am going about this all wrong,
I have a ottoman bench measuring 3 ft. and am using it as my bench at home to bench press 40lb free weights.
From my tail bone up to my lower head, it all fits on the bench.
Is this safe?
Decided to go into oly lifting all out. Joined the weightlifting club at my local crossfit. SO PUMPED
However, I'm so sad, my legs are going to be huge, clothes definitely won't fit now.
Good shit man.
Ok, be careful what you wish for. Similar body type as in thin and tall? I had to struggle to keep in the low 170s in weight. My body isn't suited to that. I have been doing everything possible to stay really lean and keep bf% well under 10. I'm 190lbs now, If I was willing to let it happen I think 200 is probably a solid weight for me, could easily go to 220 if I really wanted to. Basically my frame is bigger than what I was at so the gains kinda just happened once I stopped fighting it. Diet. I eat 2500-2800 cals a day roughly, sometimes a bit less. I get around 200g protein in that, roughly half from whey shakes. Just GNC iso whatever it's called, it's 40g protein to 1g carb to 170cals / serving so 2-3 servings of that, sometimes with water sometimes skim milk. Starches, I eat a bowl of oatmeal for breakfast with a shake, and a bowl before or after a work out. Nothing else (EDIT: Actually that's a lie I often get some carbs from rice when I cook at home). I work a lot so I have to get food near my office, which means the food court in one of the many adjacent malls, which means I eat a TON of Subway salads. The girls at the closest one know my order by heart and when I don't show up for a day they go "where were you yesterday". I'm not kidding, that happened today. When I cook my own meals, it is a ton of chicken and seafood with veggies, and the occasional steak on a Sunday. I usually have a bag of beef jerky as a snack at some point in the day; I'm addicted to that shit. My PT has me eating almonds now to get some fat in my diet. Re: booze, I have actually been a drunken mess most of the summer but haven't been drinking nearly as much this month. Workout routine, I have been going to the gym ~3 times a week until this month when I've been 15 of the past 17 days. PT sessions once a week, then I just repeat elements of stuff he has me do on my own. I can handle going daily if I can will myself to - right now am pretty motivated to see some results. Until the last 2 weeks I was doing almost all weights on a circuit, basically hitting everything every day though focussing on upper body more than legs. I make sure there is an abdominal and at least a couple of chest routines every day, usually 3x3xhowever many reps. I.e. yesterday, one of said routines was 10 reps dumbell bench press, 10 reps dumbell fly, 15 pushups, do that 3 times. I'll do something like that but for abs, for back, etc. 1 hour per workout. This doesn't include riding my bike everywhere, but honestly I have been doing less of that lately the more I've been hitting the gym. Early summer, I'd regularly do long rides, now I don't go too far. In the last 2 weeks I've been trying to lean up a lot and get the six pack to "bowflex infomercial" levels, it's getting there but could still be better. To that end I have made sure to do 20 minutes of cardio at the beginning of every gym sesh. Just a hill program on the elliptical, keep my HR around 150 and sweat a bit. Then I do 45 mins to 1 hr of the aforementioned weight stuff. I also do pushups, situps, leg raises, squats, whatever, whenever I have a spare moment, i.e. lately watching preseason football. In a quarter of football you can easily get in 150 pushups and situps with plenty of rest periods. I usually do 50 pushups when I get up and 50 more before bed for good measure. About to do that now actually. And actually, I'm finding a bunch of my McQueen stuff that was previously too big now fits. Now, my Caruso BBBF suits... there we have a problem. Gotta sell some Ervell pants as well.
Fucking nailed it at the gym tonight. 95lb dumbbells on bench, 45 plate on barbell row, pushups with 90 on my back, and racked the whole stack on the tri pressdown. Of course, my left scap feels like jello right now. Always the yin and the yang I suppose.
I have similar goals as you. I'm 15 pounds short of BW (195lb) snatch and up to 1.25BW C&J, and I can tell you that gains on snatch and C&J are hard to come by at that level. Not only must you be strong, but you have to get the technique precise. There are days when I feel strong but the technique is off or vice versa, and it's frustrating. If I can hit those levels by New Year's I'll be stoked. Once I exchange summer activities like bike riding and soccer for more lifting, I'm expecting to ratchet up a bit quicker... I've kinda just been maintaining since June.
Backsquat is essential to Oly lifts so you should absolutely improve that as you go... if you're not already going as deep as possible on these, you need to start ASAP to get better at catching the OL. Deadlift to a lesser extent, and then pullups/bench are good but not necessary. But if you're NOT looking to be a competitive Oly lifter, you should be able to work for gains across the board, knowing that it will be hard and take some time. And as far as conditioning goes, anyone who has done heavy OL extensively knows how much energy they require, and if you really practice them a lot, you probably won't need much cardio.
That's exactly one of the reasons I'm going to start. Ridiculous back and front squat numbers are way cool, escpecially when done deep (and in OL, they always are).
Hey CtK, I saw the progress pics over on the Lean Gains thread at BB.com, great work!
I know you've adjusted your maintenance level, but what formula did you originally use to figure it out? I need to kick myself into overdrive and really clean up a few things, ever since I moved in with the girlfriend, I have to "share" buying groceries and although she eats pretty healthy, it's never enough protein or veggies for my taste. So, I need to figure out my appropriate maintenance level and try and work around that, hook a brother up...
Thanks for the write up, AR. I was pretty confused at your first post as you did not indicate weight gain to obtain the compliment of "strongest person I know" and I could not really fathom how you did that at 167 and 6.7%.
Keeping your butt tight is the key to mastering the snatch.
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