*.* 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.

[Omaha]

Buck, if you're on fb, check out Eat To Perform. They post great, common sense articles about everything you're asking. It's also pretty good for motivation.

[ThaVirus]

I put up 245 on the bench the other day. That's a new personal best, up from the 235 I could previously do. The thing is, I'm about 89% sure I could have gotten another rep out of it, but didn't because I went in expecting to struggle mightily with the one rep. So, I'd guess that I could possibly put up 255 or 260 on a good day, which makes me feel great.

I had mentioned earlier that I was struggling putting on weight, hovering around 143-146 most days. I'd guess about 6 weeks ago I just started eating everything in sight and drinking a quart of chocolate milk on workout days. Now I'm consistently around 153 and it only keeps rising. I've developed some nice pudge in my stomach area and my six pack is nearly gone, but if these strength gains continue, it'll be worth it.

[Aspengc8]

Originally Posted by Omaha

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.

You mis-interpreted what he said. He isn't forcing down another 1K cals, he barely ate and food that day and was talking about how much more to add.

Originally Posted by Buck

This has probably been brought up in here already but what's the easiest way for you guys to eat enough food?

I ate 5 eggs w/ cheese for breakfast, a chicken burrito with rice and guacamole, and a 4 oz chicken breast today, but ideally I'd like to eat maybe 500-750 more calories on lift days (maybe 1000?). I'm not quite sure how many calories I ate today, but I can't imagine eating 1000 more.

Shit, thats like a 450 cal breakfast, maybe another 4-500 for the burrito, and a 4oz breast. Another 1000K would put him at around 2K for the day, which is prob on the money, maybe even a little low. Eating to gain can be a pita. I don't follow the whole multiple small meal bro-science guide, and just eat 3 large meals plus 1 large shake. Each meal is around 800-1K cals for me, and the shake is about 500 or so. Thank god I work a desk job so I can take a good 30 minutes or so to finish the meals. I also have the convenience of a 5 minute commute so going home to eat is no issue.

[Buck]

Yeah I can't even eat to maintenane without adding lifting.

That's what happens when you're super strict with your defecit for 18+ months

[chiefroyalfan]

Originally Posted by ThaVirus

I put up 245 on the bench the other day. That's a new personal best, up from the 235 I could previously do. The thing is, I'm about 89% sure I could have gotten another rep out of it, but didn't because I went in expecting to struggle mightily with the one rep. So, I'd guess that I could possibly put up 255 or 260 on a good day, which makes me feel great.

I had mentioned earlier that I was struggling putting on weight, hovering around 143-146 most days. I'd guess about 6 weeks ago I just started eating everything in sight and drinking a quart of chocolate milk on workout days. Now I'm consistently around 153 and it only keeps rising. I've developed some nice pudge in my stomach area and my six pack is nearly gone, but if these strength gains continue, it'll be worth it.

Not a bad bench for your bodyweight, how much are you squatting and please tell me you are? Keep checking the scale and make sure the weight continues to rise.

[Aspengc8]

Originally Posted by Buck

Yeah I can't even eat to maintenane without adding lifting.

That's what happens when you're super strict with your defecit for 18+ months

you'll get there. you're appetite is going to slowly start to increase as your activity level goes up. Mine got to the point where I just stopped getting creative with meals because it was getting hard to keep track of macros. Now I just have 5 or so meals that I rotate, and happen to really enjoy so I don't get tired of them. I was big on keto a few years ago and when I started adding more size I basically used the same recipes and subbed out the fats for carbs, and opted for leaner pieces of protein. Insulin is your best friend when trying to gain muscle (along with testosterone) so dont be afraid of carbs.

[Buck]

Got my morning sex ab workout and then went and ate a huge breakfast. 3 egg avacado/bacon/cheese omelette, potatoes, toast, coffee. Went to the gym to do day 3 of SS (last day I'm switching to lewdogs split next week), did the squats and bench, but could only do one pull up.

Decided that I would just work on some tricep/shoulder lifts and did about 20 min of various lifts. The gym was completely empty except for me and a hottie and an older hottie. The younger one and I started talking and hopefully I'll see her there again because her as was motivation enough to finish my reps.

[Hammock Parties]

**** yeah. Yoga pants?

[Buck]

Originally Posted by gochiefs(exceptQB)

**** yeah. Yoga pants?

Yep, tall, white, nice ass, tits, exotic looking face, black hair. Basically the perfect chick.

[Buck]

Is this normal or am I doing something wrong while squatting?



Edit: Didn't come out that well, but there is a bruise there on my neck, you can see a little bit of it, but it's bigger than what's visible on the pic...and also lol post-gym sweaty ass.

[Hammock Parties]

dat ass

[lewdog]

Pretty soon your vagina will subside and you will get over any pain the bar creates resting across your back. I would suggest a slightly lower bar placement more across your traps when squatting.

If you use anything wrapped around the bar to squat, I will forbid you to use the workout I wrote and will continue to hound you with chants of "pussy pad!" That shit's weak!

[Hammock Parties]

Buck is going to be a beast in a year. He is a Mexican.

[lewdog]

Originally Posted by gochiefs(exceptQB)

Buck is going to be a beast in a year. He is a Mexican.

I was thinking more along the lines of Mexicant...hope I'm wrong and we get more booty shots after the squatting and deadlifting he is going to be doing.

[Buck]

Originally Posted by lewdog

Pretty soon your vagina will subside and you will get over any pain the bar creates resting across your back. I would suggest a slightly lower bar placement more across your traps when squatting.

If you use anything wrapped around the bar to squat, I will forbid you to use the workout I wrote and will continue to hound you with chants of "pussy pad!" That shit's weak!

LOL, as you can see in the pic, there are no traps there. Working on it.

I never use the pad or whatever they provide at the gym because its all spongy and I'm assuming it has soaked up the back sweat germs of thousands of people.