Along the same lines, Billay isn’t worthy of my help. He can’t squat or deadlift so if someone else takes lifting seriously, I can show them the RTS system.

Truth.

People don't understand that increasing a singular part of your body doesn't equate to overall progress. The gains you get on legs butt and hips will give you positive results ten fold regarding your overall physique in a much healthier and efficient way

The brand Genius- Test.

Nothing comes close to getting the shots but I really like that brand for other supps

Too many dude looking like grasshoppers! Putting all that intensity into their upper body and having the skinniest legs you've ever seen. It's not a good look but it does make me giggle.

I work my full body doing a upper/lower body split

What lifts do you do for lower body?

Focus more on legs until you've got that down then you can focus on on that split of upper/lower...

Once you have established a base your gains will come; it's honestly simple physiology

I do squats on the Smith machine it's not the same but my form is so bad I'm not going to risk ****ing up my back. I do leg press, lunges, leg extensions, box jumps and sled pushes.

Smith machine squats and no deads anywhere.

Thumbs ****ing down!!!!

From an aesthetics POV it's fine that's all I'm really aiming for. As someone with your knowledge I understand why not doing deads and squats would be annoying they both are probably the most valuable lifts you can do since they work basically everything.

You can still get by not doing them. I'm not sure why this has been such a contentious debate all over the internet.

I've had great success doing upper/lower split. I wont be the strongest in the gym but still have decent calves and quads.

Weighed in at 198 this morning, down from 219.6 on June 20th.

I still have some fat to lose around my belly, but things are starting to rip. I just have to stick with the process.

I haven't been down to this weight since our first child was born almost 13 years ago. My wife ate like a preggo, and it jacked me up, too.

Feel better than ever, and my 8 year old son is keeping up. He has really taken to it, and uses good technique.

I don't know if I mentioned it, but I have an Apple Watch. It's not amazing, but it logs workouts and records your heart rate. Resistance lifting kicks the heart rate up for over an hour, and I max at 170ish when killing it. The watch is a great tool.

I've already suggested getting the MyFitness app. Get it. Get it now. You can set your macros to what you need, and with that info you can dial in what is good for you and what isn't. All you have to do is scan the bar code.

You don't have to buy the shit listed above, but it makes it fun. I am a numbers guy, and like to keep track of progress. They are perfect for me.

Anyway, keep kicking ass guys. It's sitting there, just waiting, you just have to DO IT!

Nice job man.

Keep it up. Consistency is key.

OUTSTANDING! Hell yeah. Don't quit..

I hope I'm not breaking any rules by posting Lews fitness youtube:

https://youtu.be/4mRGk3hY-EQ

Lew how dialed in are you in regards to nutrition?

I got the following macros from my personal trainer:

-Calories 2900
-Protein 195
-Carbs 350
-Fiber 30
-Sugars 40
-Fat 80
-Sodium 2000

I would say the hitting 350 carbs/staying under 80 G of fat are the hardest for me, and I struggle with finding easy meals for breakfast & snacks. Any hacks/tips that are quick, easy and repeatable would be appreciated.

You need to have your meals planned and prepared ahead of time. You know what you are going to eat and you eat it. It's pre measured to meet your caloric needs. Then it's also easy to make micro adjustments upward or downward based on results.

If you leave deciding up until meal time, you're going to fail.

Don't worry about being so exact on the macros...general ballpark is fine. The number that really matters is the calories.

All good information, my issue isn't in regards to preparing the bulk of my diet. I prep about 10 meals every 5 days or so. One protein (chicken, turkey or beef) along with broccoli & asparagus and rice, which I eat twice a day. Protein shake also a staple of the diet (almond milk, protein powder, banana + peanut butter).

I am more or less asking advice on how to make breakfast easier, along side with snacks to fill in the gaps of my diet. Don't want to hammer 2 protein shakes a day. I've tried meal prepping Greg Doucette's french toast for breakfast (macros are pretty good if you haven't looked it up) but haven't been able to consistently stick with it. Just curious what others are doing in regards to those meals and what they've had success with.

Breakfast for me is 6 eggs and 1/4 cup shredded cheese. Very easy. IMO if I am going to blow out my macros it is going to be with fat vs carbs.

OMG YES! Doctor Greg! I bought his cookbook and I eat the french toast every morning. I make a week's worth of the egg mixture at once and keep it in a tupperware, then I just dip the bread when I want to eat some.


I also eat his PB2 shakes (he calls it "ice cream"). I premixed the ingredients into little baggies so I can just grab some ice and mix it.


In any event, what part of it are you having trouble with? You are eating too much? Too little? You say "make it easier", but I'm not getting what you need to be easier.


My example day:


Wake up - Kirkland protein bar
actual breakfast - doucette french toast
snack - orville redenbachers smart pop (the small bags only have 100 cals)

lunch 1 - wrap with some kind of lunch meat and stuffed with spinach
lunch 2 - a can of tuna mixed with some kind of sauce (depends)

postworkout - pb2 shake
dinner - a little frozen salmon packet I made
night snack - pb2 and banana sandwich


I can just increase or decrease portions, types of dressings, etc, based on how many calories I need. If I'm tying to gain I use fatty ham instead of lean chicken or use mayo for the tuna instead of walden farms ranch. If I'm leaning out I can stuff a ton more veggies in my wrap, make my shake with a ton of ice, eat random massive bowls of greens with walden farms dressing, drink fiber supplement, and drink tons of water to fill my gut and make me not hungry.





Once you get steady then it's easy to adjust.

Is that what you mean by "make it easy"?


Nothing there takes long to prep or cook at all.


Also remember that you don't have to eat "breakfast foods" for breakfast.




***EDIT*** I'm not being a dick, I'm trying to understand your goals here.

Lewdog.. ever had to deal with chronic elbow tendinitis? If so what did you do to help relieve?

Even after 2 months of rest during the stay at home lockdown it came right back after first gym session.

Painful enough it may cause me to have to stop lifting. ��

Quit jacking off so much

Other arm.

Bpc 157, turmeric, and mk677 relieved mine, but it wasn't exactly chronic

What I mean by "make it easy" is just readily available or little to no prep time. I'm just a little inconsistent with calorie intake for breakfast and or snacking throughout the day. If I have a problem, it is eating too little as opposed to anything else. Just want to see what other meal prep individuals on CP are doing for their first meal of the day + snacks.

protein bar
fruit and cottage cheese
french toast
boiled eggs
pb2 sandwich
oatmeal and pro shake
grilled chicken


Those are all fast prep things or things that keep well in the refrigerator.


The bottom line is this - get consistent. Know exactly what you will eat, how much of it, and when. It needs to be planned out and prepped ahead of time as much as possible.



If you are having trouble, never wait until meal time and then try to decide what you are going to eat - because you'll end up eating junk or just not eating at all. After about two weeks then you'll be in a groove.

I have a question about running. My girlfriend has been working out 5 days a week, following some fitness videos by Autumn Calabrese. She doesn't run, but she's been getting cardio in for a few months now. I'm a piece of shit when it comes to cardio. I lift with some free weights in my basement about once a week and do some pull ups here and there. That's it. I haven't ran more than a block for about 12 years since college.

Well we decided to go run a mile. I didn't think I would be able to do it. I was really worried I Would have to walk 90% of the way but I was very surprised I was able to do it. It took me about 9 minutes and I did walk towards the end a short while with her as she couldn't keep up but by far and large I ran it. Felt pretty invigorated after and once I rested a 15 minutes I was motivated to do some grunt work around the house, cleaning, organizing etc. Endorphins I guess.

How long would it take a normal person to get down to a sub 6 minute mile? How hard is that? I know in high school I used to run the mile in 5 min something.

Do you mean for one mile or do you mean for like a 5k or 10k? If you mean just one mile, it's doable. Maybe 6 months or a year, depending on what kind of shape you are in - if you really tried, stuck to it, and were able to force yourself to go true all out for 6 minutes.

One mile, which I looked up was like 1610 meters or something. I kind of want to give it a shot. 6-8 minutes doesn't take a while and it's 4 times around on my culdasec.

It's definitely doable - for sure. The time frame is up to you.


Try entering some local races. The motivation from competition will push you far beyond what you will do on your own while running down the street. 5k is probably the shortest you'll find, but if you get good at 5ks then a 1 miler will be easy.


Also note that it's been about 5 years since I've run a 5k. I've recently lost all motivation to do cardio and I do weights exclusively now, so please take the advice of an actual runner over mine.

Given your info, shouldn't take longer than 6 weeks if you did a real running program. If you're just running a mile over and over, then probably longer, but not necessarily.

Getting to a fast mile won't take long if you're only running one. However, I think you'd see more benefits in cardio and dropping fat/weight (if that's your goal) by doing fartleks. Run a fast 400m, then rest for a minute, repeat.

I actually I'm not interested in losing weight although I'm sure it would happen. I'd like to lose a little body fat, and since I'm not lifting at the intensity I used to I would probably lose weight anyway. My primary goal is to not keel over dead from a heart attack and increase my good cholesterol. I have absolutely no good cholesterol, but no bad cholesterol yet. I also have very high lipids for someone of my size or any size for that matter, which is a little worrisome and I hear is a possible precursor for heart disease later in life.

I'm 5'10.5'' and 185 lbs. I've been 5'10.5'' and 185 lbs ever since 2003..but I carry alot more body fat now.

Would fartleks help add some fast twitch muscles? I'm getting back into golf so any small increase in fast twitch muscle fibers in my core or legs would help swing power even if negligible. Could be a nice secondary benefit. You always see sprinters with massive legs.

A sub 6 minute mile isn't too insane by any means but I imagine only 10% of all regular runner's can even achieve that.

You are more likely to hurt yourself trying to just continually run faster if try to do it to quickly. You need to run some longer slower runs, nothing major but also integrate some speedwork.

I mean unless you are just naturally a fast runner (some people are) there is a fairly quick wall that you will hit while speeding up, it becomes much more incrementally harder at a certain point.

I got back into the gym for the first time since March. Christ almighty I'm a piece of shit.

Anyway, LEW - you doing any percussive therapy? I see it advertised a lot, but have no idea of the actual science.

I've been having some trouble with getting really stiff muscles if I sit on on the tractor very long. Stretching doesn't seem to do much in the moment. I'm trying to get in a routine of stretching every night (with the aforementioned gym that is beating my ass like a drum). Would percussive therapy help?

Have you tried foam rolling?

I think percussive therapy could be beneficial for some. Seems the guns are pretty cheap on Amazon so worth a shot.

Honestly, it's all trial and error. I have hip bursitis issues for years and years. I used to foam roll and stretch after every workout hoping it would help. In actuality, it didn't and I think actually made things worse at time (more compounding friction). I don't do either much anymore and found that as long as a warm up really well, my hip issues are actually better than when I had an extensive stretch/foam roll routine.

Right on. Thanks.

It’s not so much when I work out (the problem there is I’m out of shape).

I have not tried foam rolling. I thought there was no chance that would do any good. Sounds like I should give it a try too.

Man I'm debating quitting the gym til spring and just buying stuff til they but I know my workouts will suffer. Any reservations about going back to the gym? I've been going either late at night or early in the morning when theres only 2 or 3 people and were all good about keeping our distance. I'm still pretty anxious about it and I've been going back to the gym since late May.

Nah. I go after my kids go to bed. I like it better by myself. There’s typically a couple gals in there when I am but they’re at a different part of the gym.

I’ve tried to setup workout regimens at my house and there are plenty of good exercises and programs you can do with very little equipment. My problem was when it was at the house it was really really easy to find something else to do or put it off then it’s time for bed and I just did a shitty job. When I go the gym there isn’t anything to do but work out.

How in the ever loving **** did I go from posting a pick of to-be pork belly burnt ends in the smoking/grilling thread to this one?

I've slacked on cardio usually just walk instead. Is 5 miles considered adequate?

Team no cardio baby

Just uncomfortable doing high intensity cardio with a mask. Going to buy a boxing bag at some point but until then just doing walking

I don’t do much cardio.

You just need to eat less and continue lifting hard.

Boxing is great. Way for fun and intense than running or a bike. I box 2-3 days a week for 18 mins.

Is it a dick move to tell someone to wipe down there shit after using it? Dudes in here no mask coughing and touching everything so I just called him out lol

Sorta, but it depends. Is it a gym policy? (I assume it is). Also, are you big enough to intimidate him? It's only a dick move if you are smaller and weaker than him.

Yeah they dont enforce shit. Yeah I am lol

Then it's ok. Just hit him up with a "Hey, are you still working there? I'm not sure if you're done yet since you didn't wipe it down." In normal times, I'd say you should get obnoxiously close to him as you ask and kind of look downward at him if you are tall (not a good idea these days though).


Was it an old white man? I've noticed that old white men are the nastiest, grossest, most uncourteous demographic. Nasty MFers don't wash their hands after pooping, let alone after peeing. They cough and don't cover their mouth. They stand right in front of the dumbbell rack while they exercise so nobody else can get a weight. They leave the weights racked. They walk around with their dongs out in the locker room. They fart on you and don't care.

Billay, what you weighing?

No but funny you mentioned it there was a fat white guy that came in doing the same shit. I just dont understand how people dont wipe shit down or put away their weights.

230. Finally lost all the weight I put on during the 3 month shutdown

Nice work

Still Too fat for someone 5'4"

I'm 6'2 pig ****er

Oh hell, you're pretty close to my size. 6'2 225...but I'm trying to go up, not down

Going up is much more fun lol

Last night you told me going down was your favorite

This summer I really wanted to lose weight and pump up a bit. That was my goal. I went to the gym for about a month, worked on myself a lot and I ate healthy food. It didn't help me. But once on Canada Drugs I read about vitamins for weight loss and about different types of diets that can really help. I tried it but I didn`t stop doing sports and it really helped me achieve results.

A month isnt enough time

35? I thought you were older than that.

Nope.

That’s you!

Only 11 years older. :deevee:

You’re almost 50 dude.

:eek:

Oh, yes. Verrrryyyy sexy.