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Old 01-02-2013, 01:41 PM  
penguinz penguinz is online now
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*.* 2013 General Fitness Thread *.*

Welcome to 2013! Now get your ass in top physical condition!

**From the 2012 Thread**

If you want to get back into lifting, or need a new lifting routine, START HERE:

http://startingstrength.wikia.com/wi...inner_Programs

If you have questions about the SS programs, look here:

http://startingstrength.wikia.com/wiki/FAQ

Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.

Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point.
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Old 08-20-2013, 10:02 PM   #1516
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It's fine to eat whatever you want with your protein. The most important thing is to get your macros right.

The only thing I'd watch out for is that the loaded baked potato PLUS the steak probably put you way over your fat macros for the day. Which is fine, but it's something to be aware of.
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Old 08-20-2013, 10:05 PM   #1517
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Ok yeah, I've been working a 65/30/5 fat/protein/carb diet for a while and its hard to get away from fat.

I don't even know what I should aim for with my macros now.
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Old 08-20-2013, 10:07 PM   #1518
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40/40/20

Carbs/Protein/Fat
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Old 08-20-2013, 10:08 PM   #1519
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By calories right?
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Old 08-20-2013, 10:10 PM   #1520
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Percentages of your overall calorie goals for the day, whatever those are.

I'm still not sure if you're trying to lose weight or gain muscle.
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Old 08-20-2013, 10:12 PM   #1521
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Just wanted to make sure that those macros were by calorie and not by weight.

I do want to gain muscle, I also want to lose fat. I like my size, I just want to replace my fat with muscle.
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Old 08-20-2013, 10:14 PM   #1522
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But I'm guessing it's near impossible to do both at the same time....
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Old 08-20-2013, 10:14 PM   #1523
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It's more efficient to do one at a time. It's not impossible; it just takes longer.

Lose the fat first, then build the muscle.
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Old 08-20-2013, 10:19 PM   #1524
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Your lean enough now to eat slightly above or right at maintenance calories and just work on getting stronger! Your body recomp will start to show even if you bodyfat stays the same. Plus, you are getting the newb gains from lifting so I'd eat a bit above maintenance. I don't mind Silock's 40/40/20 split, but I myself do well with higher protein/fat and dropping the carbs a bit more. Personal preference but never cut carbs out completely again, Buck.
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Old 08-20-2013, 10:22 PM   #1525
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By the way lewdog, am I supposed to do those lifts in the order they are on the sheet?

I had to do bench press last because the benches were taken.
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Old 08-20-2013, 10:27 PM   #1526
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By the way lewdog, am I supposed to do those lifts in the order they are on the sheet?

I had to do bench press last because the benches were taken.
Preferably yes. And by preferably it is an absolute must to at least start the workout with the major lifts. You can mix them up after that. I'd rather have you focus on gaining strength on main lifts like bench, squats and deads. Those should be the focus of your energy and where you push. The rest is assistance work designed to increase hypertrophy but also build strength towards the main lifts.

I care what you deadlift, squat and bench. I could give two shits how much you curl. You'll thank me later. I wasted years giving shits about extensions and curls. Now I do a few sets of curls a week and my biceps are doing fine. I wasted a lot of training majoring in the minors of all the lifts available you can perform in the gym.
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Old 08-20-2013, 10:40 PM   #1527
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Okay cool. I was definitely tired by the time I did the bench press. Could only put up 125 as opposed to 135 on Saturday.
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Old 08-20-2013, 11:22 PM   #1528
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Since we are discussing diet... what are good reference materials for constructing a diet? Any books or online materials that you recommend? I'd be interested to read materials related to both ends of the spectrum (bulking diet, and fat loss diet).
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Old 08-20-2013, 11:38 PM   #1529
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I'm down 13 pounds in a little over 5 weeks. I'm doing about 45 minutes of cardio on it's own 2 times a week on my treadmill and lifting followed by cardio 3 times a week at the gym. Feel really good.
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Old 08-21-2013, 03:52 AM   #1530
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Dom FTW
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