*.* 2014 General Fitness Thread *.*

[penguinz]

Welcome to 2014! Now get your ass in top physical condition!

No one else started it so here it is!

**From the 2013 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.

[el borracho]

Originally Posted by ThaVirus

I was just curious because I've never gotten a noticeable pump in my quads or calves after a workout. I didn't know if there was some kind of anatomical difference between leg muscles and your chest/arms or if I'm just not working hard enough..

Yes, there is a difference between your legs and the muscles of the upper body- your legs are much larger, much stronger and can handle a larger volume of work. Try upping your rep range on legs to 12-20 reps.

[BigCatDaddy]

Starting day 5 of Keto today. Today I feel pretty good.. almost a euphoric type feeling. Awake, alert, and my body feels light. I feel like I'm getting a much deeper sleep at night as well. Granted I'd let my diet and training slip quite a bit lately.

[ThaVirus]

Originally Posted by Aspengc8

If your trying to put size on, your going to put a bit of fat on, no matter which way you cut it. Maybe start with a lower surplus, like +250 cals over mtce and work your way up from there. Your body doesn't exactly work in '24hr cycles', so make sure your still eating a good amount on 'off days'.

I had mentioned it earlier in this thread, but I basically tried to bulk by eating as much shit as humanly possible. Literally, just eating non-stop all ****ing day; and I'm not talking lean meats and veggies, I'm talking entire pizzas and adding four slices of butter bread to every dinner type stuff. Another thing I tried was drinking chocolate milk every day. I'd down a quart each day and that was roughly 800 calories by itself. I've never been one to count calories or anything but I'd imagine I was easily taking in over 3,000 every single day.

So I ended up gaining around 10 pounds in roughly a month and added another 5 pounds by the end of the next month. I've read that optimal muscle synthesis can only realistically reach around 2 pounds per month so I'm guessing about 90% of that weight was fat, and it really showed on my stomach.

Now, I want to get rid of this fat and start over the right way. I'll try and up the intensity on my leg workouts as well but that shit ****ing sucks, man. I hate leg days. Love the feeling of accomplishment when it's over, but really can't stand it.

[Simply Red]

i had a cheat day yesterday and took out a Son of Baconator - It was disgusting, horrible cheat choice.

I have to say though, I'm very pleased w/ my results thus far, I'm on pace to look dynamite by summer time.

[Hammock Parties]

Originally Posted by Simply Red

i had a cheat day yesterday and took out a Son of Baconator - It was disgusting, horrible cheat choice.

I have to say though, I'm very pleased w/ my results thus far, I'm on pace to look dynamite by summer time.

You realize you can still eat one of those and lose weight in a day, right?

[Buehler445]

Originally Posted by Simply Red

I would like some ab exercise suggestions please, ones in which nothing else it required.

It'd be worth it to find Ab Ripper X if you don't want to use anything else. It's the best workout I can think of.

[penguinz]

Anyone here use test boosters? Which ones have you had the best results with?

[BigCatDaddy]

Originally Posted by penguinz

Anyone here use test boosters? Which ones have you had the best results with?

What results are you looking for from one?

[Aspengc8]

Originally Posted by BigCatDaddy

What results are you looking for from one?

All the money I spent on tribulus supplements, I wish I had saved up for HRT now that I'm 34!

[Aspengc8]

Originally Posted by ThaVirus

I had mentioned it earlier in this thread, but I basically tried to bulk by eating as much shit as humanly possible. Literally, just eating non-stop all ****ing day; and I'm not talking lean meats and veggies, I'm talking entire pizzas and adding four slices of butter bread to every dinner type stuff. Another thing I tried was drinking chocolate milk every day. I'd down a quart each day and that was roughly 800 calories by itself. I've never been one to count calories or anything but I'd imagine I was easily taking in over 3,000 every single day.

So I ended up gaining around 10 pounds in roughly a month and added another 5 pounds by the end of the next month. I've read that optimal muscle synthesis can only realistically reach around 2 pounds per month so I'm guessing about 90% of that weight was fat, and it really showed on my stomach.

Now, I want to get rid of this fat and start over the right way. I'll try and up the intensity on my leg workouts as well but that shit ****ing sucks, man. I hate leg days. Love the feeling of accomplishment when it's over, but really can't stand it.

Yeah, that was pretty dumb. Your going to have to try and count for a week or two, which will allow you to 'eyeball' it from there. once you know you can hit X macros with Y amount of meals, its pretty easy. I take in around 3000 on workout days, and about 2500 non-days, in 4 meals + 1 shake. I will link you to a calculator which should help you find your maintenance cals. Just hit your protein & fat quota for the day, then fill the rest of cals with either carbs or more protein (I prefer the bulk of my carbs pre-workout, but thats just me).

Eat at your maintenance or just slightly below to start off. You can still gain some muscle & strength as your body will use the excess calories from fat. This will diminish as you get leaner.

http://iifym.com/iifym-calculator/

While I do advocate IIFYM style of eating, if your serious about leaning out, don't fill the carbs with crap like cookies/cake/ice cream. It's not all about cals in & cals out, that is a over-simplification for most simple minded people that can't figure out what to eat.

Good luck bud.

[BigCatDaddy]

Originally Posted by Aspengc8

All the money I spent on tribulus supplements, I wish I had saved up for HRT now that I'm 34!

No insurance?

[Aspengc8]

Originally Posted by BigCatDaddy

No insurance?

Haven't really looked into it too much yet. What is the process for that route? Get a reference from my primary care to go to an endo? Or just hit up one of those 'anti-aging' clinics?

Last I saw, UGL pricing is around $25 for 10ml test prop.. which isn't bad, but I dont know what these HRT docs are prescribing normally.

[Ebolapox]

I'm all cardio all the time. six days out of the week I run a 5k (so 30k, or roughly 19 miles) and bike 5-10 miles a day. kinda wanna start lifting at some point, but... it's not imminent. I'm in a very good place.

[BigCatDaddy]

Originally Posted by Aspengc8

Haven't really looked into it too much yet. What is the process for that route? Get a reference from my primary care to go to an endo? Or just hit up one of those 'anti-aging' clinics?

Last I saw, UGL pricing is around $25 for 10ml test prop.. which isn't bad, but I dont know what these HRT docs are prescribing normally.

200mg/ml? If so just stick with that if your 100% confident in what you are getting.

My reg doc just gives me 150mg per week and I have another online clincic I use if I won't to go higher, but they don't take insurance like a reg doc does.

[BigCatDaddy]

Turned that ****ing ketostick purple this weekend. Let the fat burning began.