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  1. Hi everyone! I realized that I tend to by the same things every time I go to the store, win! But there's a point to it, I'm not sure what to do with all of this heathy food! Loss! I have around 20 items and I need help creating recipes that would be easy to meal plan with. I'll leave the list below, thanks! P.S also any way you can help me with budgeting all this would be greatly appreciated! I'm a poor college student now! Protein 1. Whole Eggs: cage free 2. Any of these could be in my kitchen, Lean Meats: Chicken, turkey, lean cuts of pork (like tenderloin), beef, along with wild game (buffalo, venison, elk, ostrich, rabbit) if I want something different. 3. Fatty Fish: Salmon, mackerel, sardines, and anchovies can help to increase mood during my long shifts and stressful calls. Likewise depends on week 4. Fermented Soy: This produces natural antibiotic agents to increase the body’s resistance to infections. Legumes 5. Beans: Small red beans, kidney beans, chick peas, and black beans depending on what's available for cheap, it's in bulk. 6. Lentils: Low in calories and perfect for reducing the chances of heart disease. Bulk Vegetables 7. Tomatoes: They can help with connective tissue strength and even help to improve vision. Get 8 8. Spinach: Packed with Vitamin K, which contributes to building stronger bones. Buy a box or two 9. Cruciferous Vegetables: Packing your plate at the firehouse with broccoli, cabbage cauliflower, or Brussels sprouts will leave you feeling fuller longer in-between meals. Steamfresh if possible Fruits 10. Avocados: Studies have shown that avocadoes can reduce cholesterol and even help you burn fat. Bag 11. Citrus Fruits: Oranges and grapefruit Bag it and tag it when available 12. Berries: Raspberries, blueberries, blackberries, strawberries, and cranberries Frozen Starches and whole grains 13. Sweet Potatoes and Yams: These act as your body’s storage tank for energy. You better have just the right amount of energy if you’re going to be fighting a fire. A few lbs 14. Quinoa: High in protein, but more importantly, high in riboflavin, which has been shown to reduce the frequency of migraines. If there's someone who deals with enough migraines, it's emergency workers. Bag and tag 15. Amaranth: A great solution to having more fiber since it contains three times more than wheat. Bag and tag Heathy fats 16. Nuts: Walnuts, almonds, cashews, pecans, and pistachios can all help reduce inflammation and even lead to a better mood and mental process. Can also be eaten in nut butter form. Bulk it 17. Seeds: Flax, hemp, chia, and pumpkin all contain good fats that help you feel fuller for longer. Bulk 18. Extra-Virgin Olive Oil: This is high in antioxidants and the healthy monounsaturated fats, which can help to control your cholesterol. Drinks 19. Water: Water makes up approximately 70% of our body I carry around a gallon of water while I'm at work, especially on hot days when your uniform and gear will cause you to lose more water than normal. 20. Green Tea: A chemical in green tea called EGCG can help lower cortisol (your stress hormone) and increase your immune system after long shifts.
  2. Hello all!Long story short I have ulcerative colitis that is in remission now, but I have been training for almost 3 years and think to myself, what am I to do?I barely advance and can't seem to anymore than what I am at the moment! Does anyone have any nutrition tips?I really am in the dark with this thing and I finally ask for help since I don't know what to do anymore
  3. Hiya fellow nerds! Im glad I found a forum like this so lemme just get into it. Im 25 and female. I used to be very healthy I took dance classes on a regular, had a decent diet and was 5'4 125LBS. Then when I turned 18 I got an auto immune disease. I was immediately put on corticosteroids for inflammation and very quickly ended up bedridden but the worst began 2 years ago when I developed a generalized anxiety disorder. In a little less than a year I put on 75LBS, was bedridden most days and am now sedentary. I also dislocated my knee last year and it has since not felt the same. I spend most time in bed now. My doctor tells me I am completely deconditioned and will have to "re-learn" everything. But where do I even begin? My body aches from excess weight and a 5 minute uphill trip makes me feel as though I'm going to pass out. Im completely out of shape. I get heart palpitations and get dizzy with the slightest effort. My diet was also in the trash for the longest time because prednisone (My auto Immune med) increases your appetite. Ive only just recently switched to eating as healthy as I can. Im not the most financially stable individual with getting sick constantly but I do what I can. I also just got a planet fitness membership but thanks to covid thats a bust. Im stuck at home and the only exercise thing I have are 2 10lbs dumbbells altho I could likely afford some type of equipment up to $50 in cost. I need so much help Im so last for where to even start. I just want to be able to cosplay Ryuko again ; A;
  4. What do you guys do for post-workout nutrition? By that I mean the first thing you consume after a good workout. I've recently taken a liking to a quick baked sweet potato in the microwave usually with some greens.
  5. 12 Week Hypertrophy Quest Quest Goals: 1) Increase Muscle Mass 2) Decrease BF% 3) Increase Strength In All Lifts Overview/Details Each working set should be performed to near failure with 12 being the most reps you should perform and 6 being the lowest. This workout utilizes supersets.Take a 1 minute break between each superset. Supersets are grouped by letter before them. See Quest Objectives for context. Increase weight on each set by at least 5lbs. Increase weight from week to week as well. By the end of the 12 weeks, you should be 10lbs+ stronger in many lifts. This program can be repeated with endless variation. If you begin to plateau, seek ways of making the workouts harder. An example could be adding some dropsets. SPLIT CHEST/BACK SHOULDERS/ARMS LEGS Quest Objectives: Day 1: Chest/Back | Warm-up 5 minutes of cardio A1) Bench Press 2x6 warm-up, 3x12 working A2) DB Row 2x6 warm-up, 3x12 working 1 - 2 minute rest B1) Hammerstrength incline Chest Press 3x12 working B2) Hammerstrength lat pulldown 3x12 working 1 - 2 minute rest C1) Cable Crossovers 5-7x12 working C2) Reverse Flye 5-7x12 working Day 2: Active Rest | Start with 5 minutes of cardio if you normally don't do cardio, and add 5 minutes to your average time of the cardio you do regularly. Increase total time by 5 minutes every other week. By Week 12 you should be doing 30 extra minutes of cardio. For the sake of this program, cardio is considered 150bpm+ for the whole session. Day 3: Shoulders/Arms | Warm-up 5 minutes of cardio A1) DB Shoulder Press 2x6 warm-up, 3x12 working A2) Standing DB Curl 2x6 warm-up, 3x12 working 1 - 2 minute rest B1) DB Front Raise 2x6 warm-up, 3x12 working B2) Tricep Extension 2x6 warm-up, 3x12 working 1 - 2 minute rest C1) Reverse Flye Machine 2x6 warm-up, 3x12 working C2) Barbell Curl 2x6 warm-up, 3x12 working 1 minute rest D) Skull Crusher 2x6 warm-up, 3x12 working Day 4: Active Rest | Do the same amount of cardio as you did on your first active rest day this week. Day 5: Legs | Warm-up 5 minutes of cardio A1) Squat 2x6 warm-up, 3x12 working A2) Leg Curl 1x6 warmup , 3x12 working 2 - 3 minute rest between A and B B1) Leg Extensions 3x12 working B2) Standing Calf Raises 3x12 working 2 - 3 minute rest between B and C C1) Weighted Walking Lunge 3x12 working C2) Lower Back Extensions 3x12 failure Day 6: REST Day 7: REST Let me know what you think below!
  6. Long discussed but never started, let's get a thread of all upcoming warriorly competitions along with names of those competing. Pop a post in below if you're competing (or aware of any competitions that others might want to do) and I'll add it to the list below. Please include: Dates for the whole competition Name of the competition Sport (duh) Location Website Any other relevant details (i.e. streaming) Feel free to update with a link to your post-comp report after the event and/or picture galleries and videos. 2017 January 21 January - USAPL Florida meet- Powerlifting - Boynton Barbell Center, FL - Wildross 22 January - USAPL Garden State Winter War - Powerlifting - Berkeley Heights, NJ - RedStone and Elven Engineer - http://www.bloxfitness.com/usa-powerlifter-garden-state-winter-war 28 January - USAPL Wisconsin State Open - Powerlifting - Whitnall HS, Greenfield, WI - Miss Marissa - https://www.facebook.com/events/271247873209051 February 18-19 February - Scottish Powerlifting Eastern Districts - Powerlifting - RAW Anatomy Gym, Glenrothes, Scotland, UK - SpecialSundae 25 February - Austin's Strongest Savage - Strongman/woman - Austin, TX - Brovatar Korra - https://www.facebook.com/events/1198260543553310/ 25-26 February - Greater London Powerlifting Divisional Championship - Powerlifting - Bethnal Green Weightlifting Club, London, UK - @evabo - http://www.gbpflondon.org/ March 18 March - 2017 RPS Max Madness - Powerlifting - Leander, TX - Brovatar Korra - https://www.facebook.com/events/128807484276804/ 26 March - USA Powerlifting 35th Annual Florida State Open Championships - Powerlifting - FL - Wildross April 29-30 April - 2017 USAPL SBWC Spring Classic - Powerlifting - Brooklyn, NY - Navis - http://southbrooklynwc.com/2016/10/03/2017-usa-powerlifting-sbwc-spring-classic/ 29 April - Ronin Veteran's Network San Marcos' Strongest Martian - Metroflex Gym, San Marco, TX - @Brovatar Korra - https://www.eventbrite.com/e/ronin-veterans-network-san-marcoss-strongest-martian-tickets-32671685892?aff=efbnreg May 27 May - Scottish Powerlifting Classic Championships - Powerlifting - Ravenscraig Sports Complex, Motherwell, Scotland, UK - SpecialSundae 27-29 May - All England Powerlifting Championships - Powerlifting - Moulton College, Northampton, UK - Evabo June 3 June - Big Tex Classic - Strongman - Austin Convention Center, Austin,TX - @Brovatar Korra - https://www.facebook.com/events/1832399100362645/ End June - NF Virtual Comp July 15 July - 2017 Rochester Hills Barbellum - Powerlifting - Rochester Hills, Michigan - Elven Engineer - http://barbellum.com/2017-rochester-hills-barbellum/ 29-30 July - British Powerlifting Women's Classic - Powerlifting - Astor College, Dover, England, UK - SpecialSundae, Tankweazel, Evabo (all attendees TBC) August 5 August - USA Powerlifting Minnesota Summer Push/Pull Classic - Powerlifting - Next Level Fitness, Farmington, MN - @Orion Antares - https://www.facebook.com/events/272047009918432/ 6 August - USAPL SE Regionals today - Florida @wildross 12 August - Wisconsin State Fair Bench and Deadlift Open - Powerlifting - State Fair Activity Stage, WI - @Laghail September 10-17 September - Commonwealth Powerlifting Championships - Powerlifting - Potchefstroom, South Africa - SpecialSundae 23 September - BNB Bash IV -Brisbane, Australia - @Starbuck October 16 October - USAPL Raw Nationals - Hyatt Regency Hotel Orlando - @wildross 28-29 October - SBWC Fall Classic - Powerlifting - South Brooklyn Weightlifting Club, Brooklyn, NY - @navis - http://southbrooklynwc.com/2017/05/02/2017-usa-powerlifting-sbwc-fall-classic/ November 4 November - Home Nations Championships - Powerlifting - Valley Leisure Centre, Belfast, Northern Ireland - Nerd attendees TBC 18-19 November - UPA Power Weekend - Dubuque, IA - @Brovatar Korra December
  7. Your mommy says, ‘never cheat’but when it comes to cheat meals, a little betrayal resets your body’s metabolism and keeps it high. Believe it or not but cheat meal improves muscle synthesis by directing your body to imbibe energy from nothing else but this very food. Some more? Insulin levels decrease during the cheat day and digestion of fatty foods and saturated fats enhance. On that note, dump your guilt and do cheat once a week.
  8. Hello all!I recently found this site and wow....nerdfitness?As in gamers that love to move?I believed I was the only one! My story has always been very strange,ever since I remember myself I loved to eat,being fat and mostly not moving.I was really happy with myself really,being fat didn't bother me really. My life was average and normal till I became 11 years old, days after my birthday I started feeling strange pains in my gut, I believed I was hungry or ate something?What else would I have thought?So I mostly ignored it and it went away, the thing is it didn't a few months after it started again and again and again, till I started feeling pain by merely breathing and eating!It's funny I lost 15 kg in a week and let's not talk all the pain.After a while from doctor to doctor wrong diagnoses wrong medication and all the bad luck really I ended with 6 months of constant pain,untill I finally got diagnosed "Ulcerative Colitis" I always liked to think myself a bring person for my years, so I completely understood what this meant for me and my future, a complete lifechanger.Very very heavy medicine with many side effects I was in fine for 5 months untill exactly 6 months later I started feeling the pain, the doctors didn't know what to do... I hate those greedy bastards my parents had to bribe them so that they even cared. In the end that didn't matter one bit I literally had to endure 1 year and a half more with NO medication, because the doctors didn't know what to do with me,I didn't go to school for 2 years because of this!It's all hell after really untill my mother finally found a very experienced doctor, I'll say I owe my life to her if not I probably wouldn't be typing this right now! Now I'll stop with the shady stuff let's talk fitness! 1 year later I just remembered: After that I barely convinced my parents (understandably they were very afraid) I started going to a friends gym, he's a pro from the old days very fantastic guy!I was 1,70 cm tall and 65 kg then, I had no muscle literally no muscle just fat and water on me,but dedication didn't let 1 year later I was 60 kg and lean as you can get(Very thin as well)Another year and a half I'm here at 70 kg lean and very well built,But it's almost been 3 years and I start thinking, why am I progressing so slowly?I recently remembered that my problem might be the reason I go as so slowly so I started looking everywhere if anyone had my problems but least to say my problem seems to be unique.I just found this site.And well here I am writing this story! My dream is to get a well paying job and be able to train untill the time comes for me to leave this earth,I also dream to get a nice quiet house and read books untill then! Cheers everyone I appreciate the fact that you are reading this and have a nice one!
  9. So... This being my first challenge at 32 years old, I have decided to use this as a reset. This is my personal new year, and while I was away in Italy I did some soul searching (and eating) and I have found that I don't really focus on important things as often as I should. Because of this my time isn't used as wisely as it should be and I don't get as much productive stuff done. Time for Tina Fey to help me get my shit together I will make to-do lists every morning, and I can't play video games until the list is complete. A=28 days B=27-25 days C=25-20 D= 20 or less I will have an actual training program outlined - I bought a program online for my own reference, and will be telling my trainer what I want to work each day. For now he can pick what those exercises will be on our days working together, but it will be based on what body part/parts I plan on working that day. I will also do a minimum of 20 min of cardio a day (will be on to-do list). A=28 days B=27-25 days C=25-20 D= 20 or less I will be back on my nutrition program, no if/ands/buts about it. I have an extra food scale at home so I will be bringing it to work so I have no excuses on following the servings I should be eating. Meal prep will be on my lists when required. A=28 days B=27-25 days C=25-20 D= 20 or less (cheat meal is allowed once a week after the first 2 weeks). *Also a note, if anyone is willing to let me send pictures of my meals to them please let me know, I need some extra accountability on this one, especially on the weekends. Side Quest: Get on here daily and contribute to the community more... ADD IT TO THE LIST! A=28 days B=27-25 days C=25-20 D= 20 or less Now to get to work!
  10. JJones

    Cutting Down?

    Hello all, I am looking to cut down from where I am at: https://www.dropbox.com/sh/4abtyj2tsfsd5w5/AABkWdpnrEtr1kJlouF6Rx0ga?dl=0 To where I want to be: https://www.dropbox.com/sh/6wpex4hp9hqr8gh/AABmFoUAFdYHFWyY1BaR-kMra?dl=0 I should add I run cross country, am 5' 10" and weigh 175lbs. I have no idea how to obtain my goal of cutting down besides that it will involve nutrition and working out. Any help is appreciated! -Justin Jones
  11. Hello all, I am looking to cut down from where I am at: https://www.dropbox.com/sh/4abtyj2tsfsd5w5/AABkWdpnrEtr1kJlouF6Rx0ga?dl=0 To where I want to be: https://www.dropbox.com/sh/6wpex4hp9hqr8gh/AABmFoUAFdYHFWyY1BaR-kMra?dl=0 I should add I run cross country, am 5' 10" and weigh 175lbs. I have no idea how to obtain my goal of cutting down besides that it will involve nutrition and working out. Any help is appreciated! -Justin Jones
  12. okay so i'll be adding some of my workouts here. i'm basically working out bodybuilding style with decent amount of aim in functionality of this carcass. i have tendency to be somewhat maniacal in my goal setting but i suppose writing them down into my challenge section would help with keeping myself in control... if it looks that i'm losing it, someone say it straight because no matter what the goal is i'm probably gonna get to it no matter the cost.
  13. Shout out to my fellow barbarians and amazons of iron! So here's the deal-o... I've got my first powerlifting meet coming up next Saturday (8-6-17, day after Suicide Squad hits and you know I've got tickets for that already) and I'm booored with squatting, benching, and pulling. I follow the Chaos & Pain philosophy of weightlifting which can be summed as the following: frequent, heavy, varied, and violent. Which is fine but I've dropped the variety for lots of back squatting and benching. A typical week for me looks like this - Monday AM 1) *Bodyweight Curcuit 5-10 Sets Monday PM 2A) Back Squat 10x3 2B) Pendlay Row 10x3 3) Bench Press 10x3 4) Neck Work Tuesday 1) Weighted Walk x15-30 Min 2) Core Circuit 3) "Light Shoulder Training" such as Kloklov Presses and Plate Front Raises for 10x10 Wednesday AM 1) *Run x1.5 miles Wednesday PM 1A) Back Squat Lockouts 12x2 1B) High Pulls 12x2 2) Bech Press 6x5 3) Neck Work Thursday 1) Weighted Walk x15-30 Min 2) Core Circuit 3) Wighted Chin-up/Dip Superset 6x6 or 8x8 Friday AM 1) *Bodyweight Circuit Friday PM 1) Back Squat 15x1 2A) Bench Press 8x2 + 2 Back Off Sets 2B) Deadlift 6-8x3-1 + Death Set Saturday 1) Gun Show...non-stop arms for about 30-45 minutes. * = Fasted This is roughly how I've been training for about 3 months while on a caloric deficiency for the last 5 weeks...I went full retard and deceided on a pseudo-paleo/keto diet hybrid monstrositie that's worked fairly well but left be constantly hungry for blood and carbs. Thank Crom for gin & tonic, totally keto. Anyway I'm looking for some input and maybe even program suggestions/structure on a dedicated Overhead Press specialization routine. The week after my meet I plan on focusing on building up my OHP specifically my Clean & Strict Press as I think it's wayyy more badass to clean that $h!t and then press it. Obviously I'm no stranger to both high frequency and high intensity and love abusing volume and will definitely be running this in a huge caloric surplus. So far I've read up on Bill Starr's methods, love the weighted dips; Paul Carter's training style, and checked out the Dreadnought OHP program. However I was most impressed with the Smolov Jr. routine for bench and was considering that. Oh, and if anyone cares...here's me stats - Age: 26 Male Years Training: approx. 5-6 Height: 'bout 5'2"... Weight: I'm competing at 130 lbs... yarp. Usually walking around 145 lbs with visible midsection. Looking to get up to 155-160 lbs. But yeah, I'm a total Neanderthal. Back Squat (High Bar Oly Style): 305 lbs no belt/315 lbs with belt Bench: 275 lbs paused no belt/285 lbs paused with wraps no belt Deadlift (Conventional): 405 lbs no belt, mixed grip. We'll see if I hit these numbers again come meet day though. So far I'm pretty damn close on a so-so day.
  14. I'm new around here and I love the idea of having an online Battle Log to consolidate my notes on nutrition and workout logs. This will also give me something to do before my first challenge and give me a place to organize my thoughts. I'm a powerbuilder. I train for strength in the big three lifts, but I also eat and train to increase muscle size and overall look hot. To that end, I mix in bodybuilding workouts with my compound lifting and carefully monitor my macros with MyFitnessPal Premium. I do like to have a few drinks and a cheat meal with girlfriend once or twice a week. I've found that with lifting a lot and throwing in some quick high intensity cardio now and then, the extra calories are negligible. To begin, I'll just put down my lifting program for the week and my macros for the day. I join the rebellion at a time when I am tweaking my programming, macros, and schedule. This is a work in progress. I'm also shopping for a new gym because my current one is overcrowded and full of shady people. My Slingshot Gangsta Wraps (awesome wrist wraps) got stolen during my last session. I intend to have something tentative for the next challenge and a summer routine finalized by the end of it. My goal is to gain strength while keeping my fat gain in check. I determine my macros based on my own empirical evidence and not an online calculator. Workout Program - Week of 04/24/2016 Sunday: Bench Press 5x5 Squat 3x3 Tuesday: Chest, Shoulders, Arms, and Back BB Workout 20 minutes of Max Incline Treadmill Powerwalking Thursday: Bench Press 5x5 Squat 4x4 Saturday/Sunday (Not sure which one is going to work best yet): Bench Press 3x5 Deadlift 5x5 Sunday's workout went as such (all weights are in lbs): Bench Press: Warm Up / 5x5x225 Squat: Warm Up / 3x3x375 Tonight's BB workout at my apartment complex gym will look something like this (dumbbells only go up to 50): Standing Dumbell Overhead Press: 3x10x50 SUPERSET Lat Pull-Downs 3x10x100 Dumbell Incline Press: 3x15x50 Seated Rows: 3x10xTBD (haven't done these in a while) Dumbell Bench Press: 3x20x50 Hammer Curls: 3x10x35 Max Incline Treadmill Powerwalk: 20min Time to hit up the gym. I'll get into my macros in another post. Later, nerds
  15. Hey all, im about a month in to cutting weight. I was more or less lean before but wanted to get very ripped and lean. The onky thing is ive lost quite a lot of strength. My arms and back lifts are pretty much the same but my legs have dropped a little and my chest has gotten significantly weaker. Most notably with flat bench. How do you guys keep up your strength while cutting? My pal reccomended test boosters and D-aspartic acid, but supplements are not a road i want to or can afford to go down. Any tips are greatly appreciated. Thanks for your time!
  16. I am lifting weights for almost 2 years but my progress is very slow. Someone suggested me that I should start taking supplements which can boost my performance legally but I am worried if it will affect my health. I searched for some muscle building supplements out of which I found some supplements on bodybuilding.com and some of them on other websites including creatine, protein, pre workout and intra workouts with some test boosters but my diet is good and I eat more than any other friends of mine. Someone also suggested me a supplement with the name crazy bulk their website is mentioned here but I haven't heard about this supplement anywhere except on internet and some websites. What should i take and how please guide me?
  17. Alright, first challenge, let's do this! Been running a battle log for the past couple of weeks and will link to it in my sig when I get to it. I'm a powerbuilder. I train to increase my numbers in bench press, squat, and deadlift while also training and eating to have an aesthetic physique. Over the course of the past two years, I lost 45lbs, gained back 30, lost 30, and recently gained back 10 rebuilding my strength. My 5'10 self has been sitting at 210lbs for the past month. I've recently been eating about 2800-3200 calories a day and I train about 3-4 times a week. I stopped doing cardio about a month ago. Main Quest: My conservative goals are to meet or beat the following 1RMs by the end of the year without getting fat (I'll make that more quantifiable in the future): Squat = 455lbs Bench Press = 315lbs Deadlift = 455lbs I haven't tested my 1RMs since last year when I was 230lbs, so here are my most recent working sets for context: Squat: 5X5X350 Bench Press: 5X5X235 Deadlift: 5X3X385 Challenge Quests 1. Training: Train Bench Press and Squat at least twice per week and Deadlift once per week. Perform a bodybuilding style upper body accessory workout once per week. By the end of the challenge, find/develop a program that I can follow consistently through the end of September. 2. Macros: Track macros as accurately as possible 6/7 days per week. I will use MyFitnessPal for this. I will be eating the 2800-3200 calories that I've been eating for the past week and I will weigh myself daily and take weekly progress pictures. By the end of the challenge I will analyze macros/weight/appearance/strength and adjust my macro goals accordingly for the next challenge. 3. Sleep: Get 7 hours of sleep each night. I want to work my way up to 8, but for now 7 is a reasonable goal. I am a night owl and I'm at work 8-5. 4. Level up your Life: Find a new gym. I don't like my current gym because it's crowded and full of shady people. I had a pair SlingShot Gangsta wraps stolen from my bag when I was squatting. They have a ton of equipment and are powerlifter friendly, but I hate the overall scumbag vibe of the place. By the end of the challenge, I want to find a gym where I can get my training done in a clean, friendlier environment. To get things started I'll report on today. 05/08/2016 1. Training: Bench Press 5X5X235lbs Deadlift 3X5X385lbs Current Week Training Progress Squat: 0/2 Bench Press: 1/2 Deadlift: 1/1 Bodybuilding: 0/1 2. Macros: Ate a TON at a Mother's Day brunch. Starting off this week with my no tracking day. 3. Sleep: I'll report on this tomorrow. 4. Gym Search: Haven't begun, but I know which one I'm going to look at first... more on that later.
  18. Brothern and Swole Maidens, I have been asleep for too long And allowed Broki to run amuck. Time to wake up and get back into fitness and stop eating everything and getting my drinky drinky on But now is a new year, and new start and time to stop this and pay for our sins But, the goals are still the same: Fitness/nutrition Q1: Gym all the time, but don’t be afraid to take rest days, don’t be afraid to take some days off if the lower back feels strained. Snowboarding counts as a gym day Q2: Do Physical Therapy every day, even on days not going to the gym. Q3: Track all the foods and eat at a deficit. Superbowl Sunday will be the reward day for this awesomeness. Q4: Post before and after progress pics to show awesomeness achieved. LUYL: When there is fuck around time at work, take the free classes that they give me and stop surfing the internet.
  19. So I have been training for a few years now, I am 20 years old and weigh 94kg. I'm not too strong, last time I tested my strength I was able to do following: 1. Squat: 120kg x3 2. Bench: 100kg x2 3. Deadlift: 120 x2 . I used to train mainly bodybuilding style with a 5 day split. Lately (last 4 months) I tried to incorporate a bit more strength work, powerlifting style, and really got to like it quite much, But I do miss the bodybuilding style. I don't want to train purely for one "type". I want to be strong, athletic and look good at the same time (duh... like almost everyone...). So I researched a bit and stumbled upon this webpage: http://swolefit.com/swolefit-v2-cycle/ He mixes it up a bit, Day 1 & Day 4 is Strength and Conditioning (Metcon style), Day 2 & 5 is Power/Speed & Hypertrophy. What do you guys think?
  20. Stats: 27 y/o female, 124 lbs, been powerlifting for 6 months. No dietary restrictions, going to the gym 4-6 days a week for 45 mins - 1 hour. Just had my first powerlifting competition a couple weeks ago, now I'm hooked and training for another one on Valentine's day. 1 RM: Deadlift: 286.5 lbs(during competition) Squat: 200 lbs (194 during competition) Bench: 94 lbs (during competition...I know it's bad.) I decided to sign up for a powerlifting competition somewhat at the last minute, and ended up getting a singlet too small (in the end, it still worked, although I was worried about it ripping open at the seams at points) and bringing an illegal belt (ended up doing my attempts with no belt) - I obviously didn't know what I was doing, and one guy running it asked me "do you even lift?!" which made me feel kind of bad, but I brushed it off. I ended up getting into a lower weight class than almost all of the women (there was one lighter than me), and so I won first place in my weight class by default. I never thought of myself as that slim; slender, but I always thought I had a decent amount of muscle - but I can tell as I lift more, that I want to get stronger, and as I compared myself to the other girls, I felt really skinny. I like my muscle definition, which makes me hesitant to gain more weight. I like being able to see my abs, and the small muscles in my arms as I gain strength. However, many of the other girls that were stronger than me, while being total badasses (and part of the reason I was inspired to do another competition), weren't what I, aesthetically, wanted for myself. Is it possible to keep improving at powerlifting while keeping a (I know people hate this word) "toned" physique? In my search, I recently stumbled upon the term "powerbuilding," which supposedly combines powerlifting and bodybuilding. But I haven't been able to find that much information. I'm not interested in bodybuilding, but I am interested in the muscle definition. Does this come down to diet, or can I modify my currently powerlifting-focused routine to incorporate some of the bodybuilding exercises (isolated muscle exercises + higher reps, it seems like)? Will this impede my progress on my three lifts?
  21. Hey everyone! My name is Derek, and im going to become a superhero. Ive been lifting every day for about 10 months now, and im looking to really dial in my physique. My current goal is to work on my aesthetics so i can have more confidence at the gym and in my life in general. Then after that its time to build up some more strength. Maybe even compete some day, who knows? Anyway I just wanted to start becoming a part of the community since ive been readng articles from NF for close to a year. Nice to meet you all! Edit: realized i should probably throw up some stats (not sure if thats okay to do here) Currently 6'1" 195 lbs Guessing im around 10-12% body fat 32 waist 46 chest 16 arms and calves 25 quads hoping to up chest to 51, arms amd calves to 17, quads to maybe 28 and my waist honestly cant change much. Any suggestions or tips are always appreciated!
  22. Christmas is over, which means it's time to get back on track! Current statistics: Male: age 24 Height: 5'7" BW: 170 lbs. Goals- Bodybuilding and physique building. Need a visual? Look below. AND LOOK AT MY SIGNATURE FOR BEFORE/AFTER PICS From this To this. Basically. LOL. Current measurements during bulk cycle: Chest/Back- 45" Waist- 34" Thighs- 23 1/4" Calves- 15 1/4" Arms- 13 3/4" Forearms- 11 1/4" Shoulders- ? Need to remeasure when I get home tonight Neck-? Need to remeasure. Goals- statistically before cutting: Chest/Back- 46" Waist- 33" Thighs- 25" Calves- 16" Arms- 15" Forearms- 12 1/2" Shoulders- 53" Neck- ? Need to reevaluate I will post my workouts tonight as well as PR's and 1RM's. Ryan's Genetic Strengths: I have massive legs and calves if you didn't catch that. Once weighing at 286lbs, imagine carrying that excess weight for all my life! I also come from a soldier backline, making legs even more impressive. Enduring is a gift for me. Ryan's Weaknesses: Back stability and arm growth. I have Scoliosis and Kyphosis, so my spine is naturally deformed. However, it has been a goal of mine to fix it, which is why my back is so broad now and my current deadlift 1RM is at 285 lbs [As of 12/27/14 It is now 300 lbs!] after only weight-training for 8 months (started April 10th, 2014 with a deadlift of 95 lbs and crap form) It is also the reason why I will never be able to do certain powerlifting moves, but that is okay because I can deadlift, squat, and overhead press, which is all I need. Unlike the rest of me, my arms just WILL NOT GROW! Primarily my triceps and forearms. I will need help here. Long term goals/Lifetime goals: A quick history of me- ever since I was little, people have told me that "you can't do that". Not because it would get me in trouble, but because nobody ever had faith in me, which ultimately lead me to lack faith in myself from the age 7 til what it feels like some days right now. This adventure of mine has proven time and time again that not only CAN I, but so can others! I don't want anyone to experience what I went through, and that is my purpose for my journey here. Supplements used: Protein Powder (varies depending on what flavor I want ), Dark Matter post-workout recovery and growth supplement- helps drive nutrients to their designation quicker, Men's sports multivitamin, and varying pre-workouts. There are a few I switch between- ESP and Black Annis are awesome. The multivitamin is the staple. Everything else can be replaced through food in my opinion.
  23. My girlfriend has a couple of friends** who have hired coaches and basically gone from being semi-out-of-shape* to competing on stage in a matter of months. Not being able to afford a coach or a specialised program i was wondering if anyone here could tell me how such a program might differ from regular programs we see here? *when i say semi-out-of-shape i mean in the way that say Staci was out of shape (eg, still pretty good imo) in her success story. **more like facebook acquaintances or i'm sure she would have asked them My best guesses are that they don't particularly differ, but the diet is probably ultra strict: 1 - On point diet, adequate protein 2 - Big heavy compound lifts 3 - Maybe some "pump up" close to competition week? More reps, higher volume? (She probably wouldn't be interested in this part, she more likes how they've shed the bodyfat and "toned" <sigh>) 4 - Other silly things she wouldn't be interested in like radically cutting down water weight etc. With the success her friends have got i really think she would go to trying something like what they do, not with the aim of competing though. Alas i'm just a shmuck and still out of shape myself so i don't fully get listened to The good news is that she is coming around to the idea of starting stronglifts after seeing how little time i spend doing it and the results so far compared to her silly steady-state cardio. On top of the tips, does anyone know any good resources i can tap into for free, preferably female-centric? So yeah, any solid info would be great. Thanks
  24. Hi all I'm looking for a good iOS app for fitness and bodybuilding since I can't remember the process of my training. I wonder what is your fitness app. I really want to know about this
  25. I went from tall, dark and (arguably)handsome to... tall, bloated and chubby-faced. A little about me. I'm Lee and I FINALLY got married at 36 years of age on June 22nd to the most beautiful woman I've ever known, inside and out. BUT, I've taken this honeymoon thing waaaaay too far and she won't stop cooking deliciously fattening foods. Lots of Presidente beer and rich Dominican dishes caused my temporary downfall. From the day we stepped into that hotel resort in Punta Cana(I live in the DR) to celebrate our marriage I've been slacking on my workouts and eating like there is no tomorrow. The worst part is that I've been weight training for over 15 years, teaching and training others to get in shape for 10+ years. Usually through intermittent fasting, which I am now back to doing after having TOTALLY abandoned it post-wedding the last 3 months. My Stats: 6'4" 255 lbs My Normal Size: 6'4" 240 lbs My New Goal: 6'4" 230 lbs (lean, ripped & muscular) I've done this before and I always get back to my shape, but trust me... I have fat guy genetics, if I don't stick to the script I blow up quickly. Here's a pic from when I REALLY got too big, I was about 270 lbs in this pic and went down to 240. And that wasn't my biggest, I've been 289 before but I didn't take many photos of that stage in life. I think I'll be back to where I was in 3 months, I'm not a naturally lean guy but I know how to get lean when I want to, and since I won't be having anymore honeymoons I will stay lean. I'll be doing 3 full-body weight-training workouts per week and atleast 120 minutes of cardio per week. Feel FREE to give your encouragements and helpful suggestions. Today's fasted workout....(I always workout fasted, regardless of my goals but it's REALLY great for fat-burning) Walk 1 mile to the gym with loaded backpack. I'm not pushing the weight you most of you guys are and I'm not trying, it's just not my goal. I hope that is respected. I've done a lot more weight in the past, but it's not MY thing. I'm all about aesthetics and athletic function. Squats: 3 sets of 10 squats - 205 lbs (going for lightweight - higher volume to burn fat)4 sets of 10 box squats - 225 lbs Barbell Clean & Press(fast-paced):3 sets of 12 - 70 lbs Bench Press:3 sets of 10 - 205 lbs Lat Pulldowns:3 sets of 12 - 100 lbs This workout ad me TOTALLY GASSED. By the time I got to the 2nd set of Barbell Clean & Press I was huffing & puffing like no tomorrow and you should know that I work out on an empty stomach ALWAYS. My last meal from yesterday was at 8:00 pm Sunday night and I just ate at about 1:30 pm today.. I must admit, I had to break up my bench press sets and ended up doing 6 sets of 6, I was gassed from the clean and presses. The Lat pulldowns went well and I felt a second wind coming, I threw in a couple extra reps in each set and will definitely up the weights the next time I do it. Afterwards, I walked back home one mile, the first few blocks are totally uphill(The Dominican Republic is full of hills and valleys). Anyway, I felt GREAT and Energized after the workout. I wanna see if I can hit my fitness goal in 3 months and if I can get my wife to cook healthier dishes without hurting her feelings... - Lee
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