*.* 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.

[Aspengc8]

Originally Posted by -King-

Paging Silock, Aspen, and Bigcatdaddy. Need some takes from people who know more about adding muscle than me... http://www.chiefsplanet.com/BB/showt...6#post10579706

This is what I posted in that other thread.


20lbs of muscle in a year is doable, especially when nutrition, rest and supplements are in check. You figure when bulking, you aim for 1lb/week bodyweight gain. To be fair, half is fat/half muscle (unless on peds). 52lbs/year, easily will yield 20lbs of muscle if you trained your ass off, so I think 10/per 6 months is doable, especially with the assistance these guys get.

Now there are other factors involved, one big being genetic potential like Silock mentioned, so Im going to assume someone that has not reached that point yet. You will need to be in a constant caloric surplus to optimally build muscle, and will gain some fat. In Eric's case, the additional fat gain may not be a bad case. If your a leaner guy and want to keep da abz while trying to put size on, you WILL need to track every macro and find the 'sweet spot' where your getting stronger and slowly gaining weight. Its a slower process but eliminates the 12 week's you will need to lean back out/recomp.

When I initially 'bulked', went from 185-225 over about 10 months, as I knew when I got to college, big dudes where going to be crushing me and the extra bodyweight would help. I did gain a good bit of fat, but ended up getting a lot stronger too. I ended up 'recomping' during the first year as I learned to train and eat correctly, and didn't get much playing time my first year. Now when I started training seriously again in about 2012 when life settled down, I remembered how to do it the right way and slowly bulked from 195 up to 237 (todays weight) using 5/3/1 lifting parameters and making sure I hit my macros every day. My goals now are to continually get stronger without injury, so I take it slow. I dont expect to gain much more weight, In fact I should start dropping a bit as I upped my conditioning with the prowler to 3 days/week. Ultimate goal is to be a lean 220 (not Silock ripped though) and looking for a 375-400 bench, 500 squat and 650 DL. Right now my current bests are a shitty 295 bench, 435 squat and 550 sumo dead. In case you havent seen my videos I am a long limbed mother ****er, so bench numbers are way off because I have to semi-close grip pressing to save my shoulders.

EDIT: my apologies as I took it from a point about Eric Fisher to my personal goals/plans. Too much 'black magic' coffee this morning!

[AndChiefs]

Well, the knee's feeling a lot better today. Hopefully a few days rest is all I need.

[BigCatDaddy]

Originally Posted by Silock

It's possible for him. Probably not without some "help," but they're all on something, anyway. Now, when NFL guys say that they "put on 15 pounds of muscle," they're probably counting some fat in there, too, especially a lineman. But I wouldn't put anything past guys in the NFL, especially in the offseason.

But, awesome genetics + PEDs = possible. For you and I without steroids? Nope, not gonna happen (at least, not if you've been lifting for years like he has).

What of the problems I had with Fisher is that he came into college pretty light. I think 230-240 and bulked up to around 290-300lbs. So I'm thinking adding muscle for him may be more difficult then a guy that is naturally a much larger man that never put much effort into weight training and diet that Eric did to get to that size. I also think that could factor into being injured more easily if he doesn't have that natural frame and thus requiring multiple off season surgeries already.

[Simply Red]

Las night I was all like I ain't wanna work out - then I be all like readin' the thread, and stuff.

I let dat stuff inspire me, and then i was all like, I'm goin fo this shit, & the res is history, dat's all i needed and I went in and went all like nuts on all the machines . People be all like starin at mah beastin.

Day ain't know how hard it is up in dis motha ****

[Simply Red]

den I made it home - and I was all like - awwwwww shit b - i'm 'bout out of ON protein, yo!!

So Ima need ta order dat shit over da next couple days.

[NewChief]

Crossposting this... hilarious:

[luv]

LEG DAY!!!

3/12:
Barbell Squat
Leg Press
Straight Leg Dead Lift
Dumbbell Lunges
Step Ups

Superset:
2x 20 Leg Lifts/30 second Plank
2x 30 second 6" Lift/30 second Plank

Prowler:
10 intervals (Push up and back 2x)
45s on each side
45 second rests

[Hammock Parties]

Originally Posted by Simply Red

Las night I was all like I ain't wanna work out - then I be all like readin' the thread, and stuff.

I let dat stuff inspire me, and then i was all like, I'm goin fo this shit, & the res is history, dat's all i needed and I went in and went all like nuts on all the machines . People be all like starin at mah beastin.

Day ain't know how hard it is up in dis motha ****

werd

G

[Hammock Parties]

Here's my first cup of bulletproof coffee. Should be wired tonight!

[Simply Red]

Originally Posted by Douche Baggins

Here's my first cup of bulletproof coffee. Should be wired tonight!

dat look good - all except dat flea on da side O yo mug, YO!

[Silock]

Originally Posted by Douche Baggins

Here's my first cup of bulletproof coffee. Should be wired tonight!

How many calories are in that? lol serious question

I've always considered adding it to my cutting regimen, because I already drink coffee and a sparse amount of MCT oil. But I just can't justify the extra calories in the butter.

[Simply Red]

Originally Posted by Silock

How many calories are in that? lol serious question

I've always considered adding it to my cutting regimen, because I already drink coffee and a sparse amount of MCT oil. But I just can't justify the extra calories in the butter.

It's really good - it has over 6500 cals - but smooth like you wouldn't believe!!!

[Hammock Parties]

Originally Posted by Silock

How many calories are in that? lol serious question

I've always considered adding it to my cutting regimen, because I already drink coffee and a sparse amount of MCT oil. But I just can't justify the extra calories in the butter.

Two cups of coffee + 1 tbsp of butter. Not that much.

My MCT oil hasn't arrived yet. Not sure how many calories are in that.

It's pretty decent. Gonna do it again for breakfast tomorrow with 2 tbsp of butter.

[Simply Red]

is MCT oil anything like Hash Oil?

[Hammock Parties]

Originally Posted by Simply Red

is MCT oil anything like Hash Oil?

WHAT IS MCT?

MCT simply stands for medium chain triglycerides, as opposed to long chain triglycerides (LCT), which are found in most foods. MCT is comprised of primarily caprylic and capric fatty acids, and is a light-yellow, odorless, translucent liquid at room temperature. MCT oil occurs naturally in coconut oil and other foods.

Supplementation with MCT oil began as a fat source to help treat diseases such as cystic fibrosis, obesity, and fat malabsorption. It has also been used to add calories to infant, and certain other formulas.

Recently, athletes, bodybuilders, and diet gurus have jumped on the MCT bandwagon, embracing its fat burning and energy sustaining powers.