Weight Lifting/Body Building/Strong Man/Training thread

[Burn Down]

Hi, newb here...

 

[1TRIKHD]

Not in week and half. Starting up Monday. Been busy and had them teeth pulled. Gonna combo 2 programs up. Candito for legs and mark bell one for upper body specifically bench

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Puss. Lol

 

[Burn Down]

Ditch the "clean" eating mentality and read up on what leads to fat gain and fat loss.

http://www.bodyrecomposition.com/nu...nutrient-storage-and-nutrient-oxidation.html/

Essentially body composition is dictated by calories in vs calories out. If you eat more calories than your body needs to maintain its weight, you will gain fat. Regardless if the food is "clean" or not. If you eat less calories than your body needs to maintain weight, you will lose fat.

Depending on what your goals are, whether its hypertrophy or strength, jump on a consistent weight training program and stick to it for a while.


Think of cardio as a tool to increase the size of your calorie deficit.

If youre fairly new to weight training, then it is likely that you will actually gain muscle and lose fat at the same time if youre consistently eating around maintenance calories and training hard.

A good starting point for calories is about 14 calories per gram of body weight. So if you weigh 180 lbs, then shoot for about 2500 calories a day for a week or two and see how your daily weight average changes over the week or two. Aim for close to 1 gram of protein per lb of body weight and fill in the rest of calories from carbs and fat.

This is good advice. However clean eating/food is important. Proper Macro intake is the key along with good wholesome foods.

I'll read up on that, thanks. As far as a program I'm doing a 6 day linear PPL program I found that I enjoy. I've been monitoring caloric intake and I usually consume roughly 2000 calories a day, sometimes a little more, but usually less.

I'm 5'10-11ish 215. When Jesse Norris is training me, I lifted 6-7 days a week. He had me on roughly 225-250 grams of protein, 100-125 fats, and 150 carbs IIRC? Came out to 3000-3500 ish calories give or take a bit as we adjust. I need to stay close to 205 as that is the weight I compete at. I can water cut 8-10 pound but don't want/need to be cutting more than that. I pretty much maintain at the above and adjust the fats and carbs up and down a little as my BW raises and lowers.

IMHO you are stalling your metabolism out at 2000 calories. My 135 pound wife is around 2700 during training and cuts it back for show prep.

As far as Cardio. HIIT nets me the best results for my training. I want maximum muscle growth and strength. Long periods of steady state cardio isn't the best for muscle growth or fat burning IMO. Heavy weight training has been shown to burn fat far longer through out the day than just cardio alone. However Weights and HIIT with well balanced Macros is optimal for me.

Oh and the best program is the one you will stick with. You can see progress on anything if you will be diligent about doing it I stay on one program for at least 6 months before adjusting it or switching.

 

[Burn Down]

Haven't been able to train much recently. Have some big things in the works that I will fill everyone in on in a bit.

Trained at the Mecca in Meridian Idaho a couple weeks ago.
275 front squat
155x6 ohp
325 bench
used a belted leg press machine like the Pit Shark that broke my quads off. Legs were sore for 3-4 days after that lol.
Paused bench last week
315
325
335
340 touch n go

485 dead a couple weeks ago went quick.

Deficit deads 4" step
345x10

385 box squat

Right knee is mad at me, patellar tendon. Might need to go to wraps for a bit until it feels better. This extended break from the gym should do me some good over the next few weeks

 

[minerigger]

Hi, newb here...

HI newby

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[Burn Down]

HI newby

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:hug:

 

[sickdiesel]

Haven't been able to train much recently. Have some big things in the works that I will fill everyone in on in a bit.

Trained at the Mecca in Meridian Idaho a couple weeks ago.
275 front squat
155x6 ohp
325 bench
used a belted leg press machine like the Pit Shark that broke my quads off. Legs were sore for 3-4 days after that lol.
Paused bench last week
315
325
335
340 touch n go

485 dead a couple weeks ago went quick.

Deficit deads 4" step
345x10

385 box squat

Right knee is mad at me, patellar tendon. Might need to go to wraps for a bit until it feels better. This extended break from the gym should do me some good over the next few weeks

i used to train there, literally 3 seconds from my house.

 

[Burn Down]

i used to train there, literally 3 seconds from my house.

It's a nice gym. Where are you training at now?

 

[DMAXchris]

Albert what are you doing that far south?

Deadz Sue-Moe Style
135x12 fast
225x10
275x1
315x1
335x1
345xFAIL
315x1

Hack squat
135x10
185x10
205x10

Upside down Bosu ball squats while holding a medicine ball straight out from my body
10#x14
14#x12
14#x12

 

[clrussell]

Saturday empty gym.

315x3 on flat bench. Nothing else notible

 

[Burn Down]

Albert what are you doing that far south?

:hmm:

 

[Burn Down]

Deads yesterday sucked:rofl:
415x1 felt like a billion pounds...

Today
High bar beltless tempo paused squats (4-5 second decent with a 1-2 second pause at the bottom) Whew, that was a mouth full.
135x5
155x5
170x5
185x5
205x5
225x5
245x5
255x5
265x5 this was my goal for today.
Fluff
275x1
295x1
315x1
335x1 not much pause but it went. Super happy with these as nothing has felt very good at the gym lately.

 

[Burn Down]

Saturday empty gym.

315x3 on flat bench. Nothing else notible

Ya buddy! You can probably out bench me right now Corbin! Good work bud.

 

[clrussell]

Ya buddy! You can probably out bench me right now Corbin! Good work bud.

Depends on the day of the week lol.

Allergies and head cold are kicking my ass right now

 

[zf>allison]

I worked up to a 365 squat for 2 the other day. My legs are sore af. Missed them last week so I'm really feeling it.

 

[Burn Down]

Spoto press 1" off chest
260x3sx7r
280x5
295x2sx3r
315x2sx2r

 

[zf>allison]

So after doing 505 a few different times now on deads a few guys talked me into trying 525. This is after I had done 4 sets already. Maybe got it up like 5 inches and just let it go, I felt my back start breaking over against my will so I just stopped. Then tried 510 and didn't happen either. Just wasn't the day for it, I'm pretty confident I could do 515 on a good day.

 

[Burn Down]

So after doing 505 a few different times now on deads a few guys talked me into trying 525. This is after I had done 4 sets already. Maybe got it up like 5 inches and just let it go, I felt my back start breaking over against my will so I just stopped. Then tried 510 and didn't happen either. Just wasn't the day for it, I'm pretty confident I could do 515 on a good day.

That's all the further my 525 moved too:rofl: It's been over a year since I pulled 505 and tried 525... Good work Jesse, glad some of y'all are making progress:thumb:

 

[zf>allison]

That's all the further my 525 moved too:rofl: It's been over a year since I pulled 505 and tried 525... Good work Jesse, glad some of y'all are making progress:thumb:

Thanks, I'll have it eventually I guess 550 would be cool by 2018.

 

[minerigger]

First day in 2 weeks. Legs are weak as f***. Did some Squats and worked up to a 165x6 for 3 sets. Didn't feel great and can tell I may drop weight a tad on the max so I can do candito and not die/hurt myself. Since going to chiropractor 3 days a week for the last month I can say I have had 0 back pain and can sleep all night again. Haven't been pain free since a little before I turned 20 almost 9.5 years ago. Have alot more energy as well.

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