SuperVitali

These I take every day, no questions: Fishoil Vitamin D ZMA Sometimes I take whey if im running short on protein on a given day. I took creatine for a few months, saw slight increase in water weight, performance increased, but no way to know if it was because of the creatine or not. Did seem to help with recovery. Took BCAAs when I was big into fasted training, but I didnt notice any difference so I stopped.

Going ketogenic (sub 50 carbs) is a great way to shed fat. My best period of fat loss was 3 months of a 95% meat diet (small amounts of vegetables to give food variety).

I've done intermittent fasting for the past year (basically fast until dinner time, around 630 or so). More times than not, I only eat one meal a day (dinner). For a good reference on IF, check out www.leangains.com. Specifically this article: http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html A good resource of info backed by actual studies. Specifically addresses your starvation mode question too. To sum it up, you'd need to be severely calorie restricted for 72+ hours to go into a "starvation mode."

The problem is, I think a lot of us are sick to death of having to defend ourselves any time crossfit comes up, especially in our own section of the forum. It seems like we can't have a thread without someone shitting all over crossfit and ruining the discussion at hand. It's impossible to have a positive discussion about crossfit on this board because of people like carjack. If you were a crossfitter, and saw this part of nerdfitness, would you feel welcome to this community? I sure as fuck wouldn't. I'd turn around and run. I feel less welcome here every time shit like this happens. It's sad because there are a lot of nice, helpful people here, and I love discussing personal fitness and crossfit - the things I'm most passionate about in life.

This is pretty pathetic. Why is it ok for him to come into our own crossfit dedicated area, and start rambling his bullshit. We don't stalk his posts, telling him how useless his programming is, or how everything he is doing is wrong. Nor do we do this to any one else on the forum, or any other fitness program. Though every time a crossfit related post comes along, you can sure as fuck know that carjack will be here, pitchfork in hand. WE GET IT, YOU HATE CROSSFIT, AND WANT EVERYONE TO KNOW WHY YOU THINK IT'S BAD! Guess what? We love it, we're going to keep at it, and nothing you say will ever change that. Can we just ban him already?

not unless you have a background in olympic lifting/powerlifting. If you have knowledge and equipment though, absolutely.

2 is pretty much addressed by taking care of 1. If you do your research and get a good trainer, they will not let 2 happen, by either scaling the workout appropriate to your fitness level, or by stopping you before it gets dangerous. It is pricy, but a good gym is infinately worth it.

I've ordered from here before: http://shop.jerkyusa.com/Mild-Beef-Jerky-the-best-seller_c5.htm 9 lbs of beef jerky for 179, It's zero carb, only seasoned with salt and pepper, but it does use preservatives, so not exactly paleo friendly, but one of the only 0 carb jerkies I've found.

like others have said, the whole "you can only eat/absorb/whatever xxxg of protein a day" is a myth. I like to refer people to this site whent he topic of intermittent fasting comes up: http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html Lot's of good info, and he actually backs up his claims with links to scientific studies.

Thanks!

I did these quickly last night as I was pressed for time, wish I could have spent more time and prepared a bit better: SQ: 265 (120.45 Kg) Bench: 170 (77.27 Kg) DL: 330 (150kg) @ BW of 158 (71.8Kg) Total: 347.74 Kg, 255.64 normalized.

Go to a doctor, you probably threw your back out/pulled a muscle.

Getting excited for this! Spent some time today practicing back squats as I haven't done them much recently. Built up to 255 in practice. Starting to get challenging, so didn't want to go higher without a proper squat rack, though finding one around here might be challenging. I like the idea of posting videos of our attempts. I'll be filming my real attempts when i go for them, but for now, enjoy

One of my favorite stretches for the shoulders (and many other parts of the body) is the back bridge. Such a great stretch. I do many sets of these whenever I do anything overhead, or whenever I squat.

All three! I love coffee, tea, and water sometimes. I need the variety, because water is too boring after a while. Caffine does increase your metabolism, but not a significant amount. There's millions of studies on the positive effects of caffine on weight training, I don't recall any negatives when taken in moderation. I've never heard of a bad effect of caffine/coffee on your metabolism. Purely anicdotal, but I drank coffee all throughout my initial weight loss (~80lbs).

Do you understand that SL5x5 is a linear program? It starts off light, but it adds weight consistantly. Eventually, you're going to be struggling to compelte your 5 sets. This IS pabout patience, because if you map out where your weights are going to be in 4-8 weeks, you'll understand. If you're following the program, you're adding 5 lbs every session. Let's take the squat. That's 15 lbs a week. 60 lbs in a month, if you can keep up with the linear gains. After 2 months, that's 120 lbs. 3 months (12 weeks, which is what the initial program is i believe) that's 180 lbs total increase to your squat. If you start to jump ahead in weight, you're just going to stall out, and be frustrated with your lack of progress. You're also still a beginner. These periods of light weight are where you really need to focus on good form, and ingrain good habbits into your head. If you don't, everything is just going to fall apart once you attempt heavy weight, and you'll just be dissapointed, or worse case, injured. Feeling that you should be able to lift heavier, and actually be able to are completely different things. You can't let your ego get in the way.

Just be patient. As mentioned above, once you go through a few weeks, the weight will get heavier and more demanding. Once you get to the point where they become very challenging, adding in all the accessory work will likely take away from your ability to keep up with the linear gains of the program.

Not short changing yourself at all. Stick with the program and you should see great results provided you recover properly (eat, sleep, mobility work). Once you get a feel for how your body reacts (especially ocne the weights start getting heavier) then try adding more. The only advice I'd give is to try not to do too much too soon, or you may risk injury/burning yourself out.

Yey! Congrats. What kind of stuff was on the written exam? If all goes according to plan, I'll have mine in Jan or Feb.

All this does is reinforce your ignorance and unfounded bias when it comes to crossfit. There are MANY workouts that don't involve heavy weight. Even if the weight is heavy, scaling is always encouraged when you can't meet the requirements. No one is forcing you do to max/heavy weight that you arent capable of. You've done nothing except some name calling to explain why crossfit endurance is not even a "half good program." Any real criticism?

There's absolutely nothing wrong with CrossFit, or CrossFit endurance, when done correctly, as a means of getting better endurance/getting better at running. I've done/do both, and my 5k and mile times have gone down dramatically thanks to not only the improved endurance, but the instruction on running form I've recieved. Carjack, you need to get over your hatred for crossfit. No one even brought up crossfit in this thread, and you are needlessly bashing it. Grow up and get over it. I'm a "small guy" and I've never been injured because of crossfit. I dont think I've seen an injury at my gym in the almsot two years I've been there.

Yea, sucks. While people did misinterpret the video quite a bit, there's obviously a lot wrong here. This is the one thing that frustrates me the most about crossfit the most - no quality control. The experience from gym to gym is so different. There are affiliates around here don't even lift with barbells - how is that crossfit?

I'll third the "make sure you're recovering properly." If everything is in check though, it is quite possible you've just stalled out. When this happens, most linear programs suggest doing a minor reset. How often are you adding weight/by what incraments? If you're doing 5 lbs a week, i'd say drop down to 170 or so and restart from there. If it's 5lb a session, drop a bit lower and restart.

I'm going to reinforce the "check your ego at the door." How long have you been doing SL5x5? How long have you been barbell lifting in general? Have you completed cycles of any other lifting program? "going a little crazy" might just end up getting you hurt. stick with your program, and you'll get strength. There's always going to be someone who can lift more then you (and sometimes they will be female). If you can't accept this, you'll drive yourself crazy and be miserable, and not have much success.

very true.