*.* 2013 General Fitness Thread *.*

[penguinz]

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.

[penguinz]

Originally Posted by Buck

Every lift day is leg day on SS.

I don't know if you saw, but I just started Tuesday and have really bad DOMS in my thighs. At work all day when I stood up they were really sore, but if I went for a long walk, they would not hurt as bad, so I just tried a quick warmup before trying squats, it didn't help at all.

If you are interested in building bulk then you are over-working by doing this.

[Buck]

Originally Posted by penguinz

If you are interested in building bulk then you are over-working by doing this.

Not really. I just want to be the size I am now, but not pudgy.

[penguinz]

Originally Posted by Buck

Not really. I just want to be the size I am now, but not pudgy.

Then why are you worried about adding 1000 calories to diet on lift days?

[Buck]

Originally Posted by penguinz

Then why are you worried about adding 1000 calories to diet on lift days?

I still need to eat more than normal since I'm lifting.

Unless I'm just completely off base, seems to make sense.

[penguinz]

Originally Posted by Buck

I still need to eat more than normal since I'm lifting.

Unless I'm just completely off base, seems to make sense.

If you want to lose pudge then keep calories the same and lift. When you lose the fat you want then add calories if you want to add bulk to your frame.

[Buck]

Originally Posted by penguinz

If you want to lose pudge then keep calories the same and lift. When you lose the fat you want then add calories if you want to add bulk to your frame.

Ok. A lot of this stuff seems overwhelming, I need to try to keep it simple.

[lewdog]

Originally Posted by Buck

Ok. A lot of this stuff seems overwhelming, I need to try to keep it simple.

Get consistent with the actual lifting first, worry about diet later.

Once consistent with the load/stress of lifting, adjust your diet with more calories to add muscle or calorie deficit to lose fat. I say give it a good 2-3 months of just getting consistent lifting before tweaking the diet at this point.

[lewdog]

I've got a starting beginners upper/lower split that I think would be a good base for you. PM me Buck. I might not get to it tonight but I surely will in the next few days.

[Buck]

Originally Posted by lewdog

Get consistent with the actual lifting first, worry about diet later.

Once consistent with the load/stress of lifting, adjust your diet with more calories to add muscle or calorie deficit to lose fat. I say give it a good 2-3 months of just getting consistent lifting before tweaking the diet at this point.

Ok, but the thing is I have been on Keto and I quit because I want to lift, I remember how weak I always was before when lifting on keto.

I've been out of the carb game for so long, I don't really know what is good for me. Trying to keep insulin spikes to a minimum.

[Buck]

Thanks lewdog.

[Silock]

Originally Posted by Buck

Trying to keep insulin spikes to a minimum.

You have zero reason to worry about that right now. Just keep your calories in check.

[Aspengc8]

Originally Posted by Silock

You have zero reason to worry about that right now. Just keep your calories in check.

This x1000. If you are really that carbo-phobic, limit them to your pre-workout meal and meal after lifting. Definitely get off SS and check out Lewdog's 4x upper/lower split. It's touted as a beginners routine because it keeps volume in check for you and has built in programming.. other than that it leaves out too much important stuff.

And yes, you can do cardio on leg days. We actually end every leg day with prowler work. you want to eat at or around your maintenance level calorie wise, and use the lifting to create the deficit. This way you completely starve yourself and sap your strength levels. Maybe even look into some of Lyle McDonalds programs like Sli did. He also has a 'generic bulking program' that i heard works well.

[penguinz]

Originally Posted by Aspengc8

This x1000. If you are really that carbo-phobic, limit them to your pre-workout meal and meal after lifting. Definitely get off SS and check out Lewdog's 4x upper/lower split. It's touted as a beginners routine because it keeps volume in check for you and has built in programming.. other than that it leaves out too much important stuff.

And yes, you can do cardio on leg days. We actually end every leg day with prowler work. you want to eat at or around your maintenance level calorie wise, and use the lifting to create the deficit. This way you completely starve yourself and sap your strength levels. Maybe even look into some of Lyle McDonalds programs like Sli did. He also has a 'generic bulking program' that i heard works well.

Your leg workouts suck then. :P I can barely make it back to the locker room to change when I am finished.

[Aspengc8]

Originally Posted by penguinz

Your leg workouts suck then. :P I can barely make it back to the locker room to change when I am finished.

All depends on your conditioning level. We've been doing it for years for football. Both leg sessions each week end in either prowler pushes, and we use that to add volume for quads and hams, as well as the added conditioning so we dont have to have 'cardio' days.

let me know if you ever pass through NY. Your welcome to join us for one of our shitty banded box squat sessions
I'll even treat you to some of NYC's best pizza if you even feel like eating after that.

[Omaha]

Originally Posted by Buck

Ok. A lot of this stuff seems overwhelming, I need to try to keep it simple.

Dude, you are trying to shed fat. Forcing down an extra 1k calories when you're not hungry should not ne on your list of things to do.