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Geran

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Everything posted by Geran

  1. I've been lifting heavy and hard for roughly a year now, and raised all of my maxes significantly. But within the last few months, I've hit a hard plateau on my bench press at 200/205. I've tried multiple different programs to break though it, but I always end up failing sets around this weight. Programs attempted thus far: 1. Stronglifts 5x5 - This is where I started, and this got me to about 150-160. 2. Effortless Superhuman (Tim Ferris, 4 Hour Body) - This worked well up until I hit the 200/205 plateau. Despite multiple resets, I couldn't break it. 3. Eating the Elephant (Tim Ferris, 4 Hour Body) - This program is supposed to be designed specifically to break bench press plateaus, but I still failed at the 200/205. My diet for roughly 6 months has been Tim Ferris's "Slow Carb Diet," to include the Saturday cheat days, and extra protein from whey protein powder + water shakes to support muscle growth. The only area I already know I struggle with is sleep, as I often times will only average 5 hours a night. I've come a long way in my journey, but I'm not satisfied, and I refuse to let 200 be my max when I know there are people out there lifting triple that or more. Any and all help would be appreciated, I can take the criticism if anyone knows something I'm doing wrong or a program that would be helpful.
  2. Yea, I heard that as well. I had an NCO who was all about boxing and combatives. Kept pairs of boxing gloves in the shop for lunch time and after hours PT. He was fully combatives certified. Beast of a man.
  3. I will definitely check that out. What would you recommend if I am willing to do in-depth reading?
  4. Definitely sound advice. Any particular sources you recommend?
  5. I will confess to biology being a weak area of mine in terms of knowledge. What exactly do you mean by connective tissue? Are we referring to the skin over the muscles, or is there internal tissue that connects muscles?
  6. Yea, I had to Clinch Drill with the lead instructor who was roughly twice to 2.5 times my size and weight...it was an experience. Do you know if there any places teaching the MACP to civilians or veterans? It is a good system, and getting back into it and getting to Level 2 would be great.
  7. Yes, I was at Bragg. The boxing Gym I went to was called Angel's Gym, if that helps. I got MACP Level 1 certified while I was enlisted, that course beat the hell out of me, even with the prior martial arts experience. It was wonderful, but I still remember how sore I was by the end. I couldn't even close one of my hands properly for a while. Good stuff though. No one can deny that a vast majority of fights will go to the ground if they go on beyond the first hit or two. I'm not a large man by any stretch of the imagination, 5'6" at most, and maybe 160 pounds (haven't weighed myself since before I started lifting heavy a few weeks ago), so I'm never going to be a grappling god. But I have been in enough situations, both serious and professional/fun, to see the value of knowing how to ground fight/grapple/wrestle.
  8. This was refreshingly amusing. You're quite clever and talented. Keep it up!
  9. So I !@#$%^&* up pretty hard last night. I got embroiled in a personal conflict between two people I care about so much that I barely did anything responsible. I did my own workout, but I let someone I promised to hold accountable eat garbage fast food and drink soda with the excuse that "it's late and it's cheap and simple." I didn't cook dinner or prepare food for lunch today, so I have to waste money buying lunch out here. I have failed myself and I have failed the people who depend on me. I need to get back in the game and lock in, and do things right today.
  10. Well, I did do five years of active duty service in the Army. I went to a Hapkido/Tang Su Do "school" when I was a kid, and that was alright. What I really enjoyed was the boxing gym I used to go to when I was in the Army in Fayetteville, NC. Little hole in the wall place you wouldn't ever see unless you knew to look for it...but that place was heaven. Just sweat, mats, bags, and people who wanted to train hard. They also did Yoga and Tai Chi. I miss that. So maybe boxing is my thing? I do like striking, especially since I've struggled with anger issues my whole life and hitting the bag has always helped me.
  11. That's solid advice, thank you. I've done pretty well with keeping junk food and sugar out of my place, but I will confess to making paleo desserts somewhat often or eating a lot of fruit because I miss the sugar. As you say, a complete overhaul overnight isn't always the best path. I'm working on cutting back on eating 3+ pears a day, for example. But I figure that's better than a soda or candy bar.
  12. Any particular reason for lessening the increases? I currently haven't found a weight on the Bench Press, Dead Lift, or Squat that slows down my 5x5 progression. I am mainly doing the 10 pound jumps to find that weight first, but if there is reasoning behind the reduced increases, I am all ears. Thanks for your help.
  13. The warm water thing actually started from a very interesting discussion. I have a relationship partner that is overseas teaching English in China for a year, and she told me that drinking hot/warm water is extremely common there. To the point that asking for ice water will get you a strange look. It's simply part of their everyday life. It's considered a part of healthy living. This prompted me to do my own research to see if there was anything to it, and nearly everything I found repeated the same benefits. Some common ones are that it aids in digestion and helps with skin health. I'm certainly open to being proven wrong if you or anyone else has any research or sources disproving this, but I personally feel better doing it.
  14. I'll be blunt. I'm looking for truly extreme levels of improvement. I'm already in fairly decent shape and eating 99.5% paleo. My current program is as follows: Monday: Bench Press 5x5. 135 as of this week, increased by 10 pounds each week that I hit the 5x5. Tuesday: Squat 5x5. 135 as of this week(today's lift), increased by 10 pounds each week that I hit the 5x5. Wednesday: Dead Lift 5x5. 125 Last week, 135 being attempted this week, increased by 10 pounds each week that I hit the 5x5. Thursday: Overhead Press 5x5. 95 last week, 105 being attempted this week, increased by 10 pounds each week that I hit the 5x5. Friday: Rest. Saturday: Rest. Sunday: Rest. Every day: Handstand training, PLP Challenge. I am aiming for anything and everything that will take me to next level. I'm looking for that Leonidas, DBZ character physique and strength. I am looking to literally count my abs in the mirror. I'm taking any and all ideas and suggestions.
  15. I have been in and out of martial arts most of my life. Now that I am solidly back into fitness, proper eating, lifting for strength, etc. I want to get back into martial arts and fighting. My question is what the most brutally effective fighting discipline is. By effective I mean both that it effectively disables opponents in real life practical combat situations and that training in it strengthens and improves your entire body.
  16. I'm looking to be as strictly Paleo as I possible and maximize my diet related fitness gains in every way. I'm a very "all or nothing" kind of person. I know myself, and if I have one Oreo, bagel, or Dorito, it will become the whole bag/box/shelf. I am currently eating 99.5% Paleo. Examples include, but are not limited to: 1. Absolutely no soda, ever. 2. No store bought juices. 3. Straight black coffee only. 4. Tea with nothing added, no sugar, no honey, nothing. 5. Absolutely no grains or wheats, including no rice, white or brown. 6. No regular brown potatoes at all, sweet potatoes a few times a week at most. 7. No cereals. 8. Not eating until noon, even on weekends. Generally a 12-8 eating window a.k.a. Intermittent Fasting, though at times I will occasionally have a pear after 9 pm on a weeknight, and usually eat again late at night on weekends because I stay up later. 9. No dairy. This means no cheese, no animal milk. 10. Working out in a "fasted state." This means lifting in the morning before work at roughly 7:00 a.m. when my last meal was around 8 or 8:30 p.m. the previous night, and doing my PLP Challenge workout in the evening after work before dinner, when my last meal was at about 12:00 p.m., with the occasional snack of almonds or fruit in the afternoon. 11. Warm Water. This is a more recent addition. I did some research into the drinking of warm water as opposed to cold, and apparently there are many health benefits. I now drink almost exclusively hot water, or at the very least not chilled or iced water. I am looking for any and all diet related suggestions and advice that can help take me to the next level.
  17. I'll be blunt. I'm looking for truly extreme levels of improvement. I'm already in fairly decent shape and eating 99.5% paleo. My current program is as follows: Monday: Bench Press 5x5. 135 as of this week, increased by 10 pounds each week that I hit the 5x5. Tuesday: Squat 5x5. 135 as of this week(today's lift), increased by 10 pounds each week that I hit the 5x5. Wednesday: Dead Lift 5x5. 125 Last week, 135 being attempted this week, increased by 10 pounds each week that I hit the 5x5. Thursday: Overhead Press 5x5. 95 last week, 105 being attempted this week, increased by 10 pounds each week that I hit the 5x5. Friday: Rest. Saturday: Rest. Sunday: Rest. Every day: Handstand training, PLP Challenge. I am aiming for anything and everything that will take me to next level. I'm looking for that Leonidas, DBZ character physique and strength. I'm taking any and all ideas and suggestions.
  18. For me, it is a matter of the example I set. I have gotten others on this path to better eating, better work outs, hard work, personal sacrifice in the name of bettering one's self. If I skip that workout or eat that piece of candy, how can I expect them to be strong when their urges and weaknesses attack them? Be a leader and an example. Inspire your spouse, children, parents, siblings, friends, co-workers, whoever. Get someone else to do some small part of this, and you can then hold yourself accountable as their example.
  19. You've gotten a lot of responses, so I'll keep my input short: 1. Eat real food ONLY. Vegetables, fruits, meats, nuts. Nothing else. Drink water, or natural loose leaf tea, maybe black coffee. 2. Consider intermittent fasting. Eat for 8 hours a day only, and skip breakfast. 3. Lift heavy. High weight low rep free weight routines. Doesn't matter what the numeric weight is, as long as it's heavy for YOU. These three things alone have made a massive difference in my life. If you're looking for no nonsense, that's it. Eat real food, eat for 8 hours, lift heavy. Simple.
  20. A couple of recommendations here. I feel that Steve has covered this topic from several angles, so I encourage you to read these articles by him: https://www.nerdfitness.com/blog/six-months-ago-i-recommited-to-fitness-heres-what-happened/ https://www.nerdfitness.com/blog/a-beginners-guide-to-intermittent-fasting/ https://www.nerdfitness.com/blog/intermittent-fasting/ I don't claim to be an expert by ANY stretch of the imagination, but here is a TL;DR of the information from these as I understand it: 1. Don't worry about "bulking" or "cutting." From everything I have read and experienced personally, the best method is to simply build muscle and lose fat at the same time, not bulk up and then cut back down. The best method for this seems to be eating as close to "Full Paleo" as possible, while also engaging in intermittent fasting as you are able to. If you do this, you generally don't have to worry about how much you eat, as long you only eat when you're hungry and stop when you're full, and eat within your window. This eliminates the need for you to count calories and/or worry about percentages. Example: I skip breakfast every day (see the articles for the benefits of this practice, big thanks to Steve for this habit!), and wait until lunch to eat. Between Lunch at 12 and Dinner at 8, I eat pretty much whatever I want as long as it's paleo and I'm actually hungry, not just eating because I am bored/stressed/like the flavor. 2. Lift Heavy It's a constant theme of nearly all the fat loss/muscle building material here, and I've seen it work for myself as well. If at all possible, get access to some free weights, a barbell and bench press/squat rack seeming to be ideal. I'm not bashing body weight routines by any means, but I have seen the most drastic positive changes in myself and someone else from switching to this. There's all kind of material on how to lift heavy, what lifts to do, how many sets/reps, etc. No one program works for everyone. But I personally support the NF attitude of "pick up heavy things." 3. Appearance is a Result of Strength I can't recall what article this statement was originally made in, but I see it all over the material here. For a real world example, see Saint's story: https://www.nerdfitness.com/blog/60-pounds-overweight-to-6-pack-abs/ That guy tried everything in the book to cut down his body fat percentage before he finally dove into Paleo Eating and strength training. I don't know about you, but looking like that would be just fine with me. He stopped worrying about his numerical weight and just ate Paleo and trained for strength. And his body adapted to it by making him what he is now. If you want to build muscle and lose fat, get strong. Your body will follow suit, both in strength and appearance. Feel free to PM me if you any questions/comments/incendiary remarks/etc.
  21. As someone that has struggled with significant anger problems most of my life, I can sympathize with what you are going through. You KNOW that food/habit/skipped workout is wrong, but there X reasons, some of which are completely legit. I've known many people with a variety of mental health problems, and it DOES make even simple goals very challenging sometimes. I have a couple ideas that could help you. Feel free to contact me privately if you want any more information. 1. Pre-planned contingencies Murphy's Law is real. Everything that can go wrong will, and never when you're actually prepared for it. So minimize the times you're not prepared for it with contingency plans. Create contingencies FOR your contingencies. Remove all possibility that you could even have the option to make the bag choice. Example: If I can't get to the gym to do my lifts, I will do X body weight workout instead. 2. Use the anger positively "This are no Dark or Light Sides. The Force is ONE, Jacen Solo." Many people see anger as only a negative thing. But the thing about emotions is that they are not good or bad. They just are. What we DO with them is what matters. Instead of letting our anger at ourselves for our failure break us down, we can channel it to empower and motivate ourselves. The next time you get off track, don't turn your anger inward at yourself. Use it as a motivator. Let that rush hit you and have the best damn workout you've ever had in your life.
  22. I have a friend teaching English in China right now. She tells me that drinking warm water is a staple of Chinese health and culture, to the point that ice water is something utterly foreign to most traditional Chinese eating establishments. Got a sore throat? Drink warm water. Broke your wrist? Drink warm water. Does anyone know how much, if any, truth there is to the health benefits of this practice?
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