yah i still do. I freaking did something to my shoulder and its all messed up so that has been messing up upper body lifts. I'll look into adding more volume to my lifting. All I know is that I'm probably not getting a great cardio workout if I'm not even sweating at the end. I always do at least 30 minutes. I got to do something to break through the plateua. I think I average less than 2000 calories a day during the weak. Weekends still killing me though between beer and bad food. Lame.
Eat-3 meals a day with some nuts as snack mid morning. Usually have special k protein with fat free milk and coffee for breakfast. Mens health nut mix around 9AM. Salad with low cal dressing and 8 oz baked chicken for lunch and dinner. Have 3 bags of 100 cal popcorn over the course of day. Cardio 5 times a week and lift 3 times a week. I think my metabolism is super slow plus I usually have at least one day of drinking and eating on the weekends that I'm guessing wipes out whatever slimming down I did over the week.
You may not be eating enough. I'd try bringing up your calories a little bit, and eating 5 small meals a day. That should help get your metabolism working faster. You could split up your workouts too- If you're doing an hour of cardio at night, try doing 30 minutes in the morning and 30 at night. Same idea here, gets your metabolism working.
How many of you eat 5 meals? 1-morning 2-mid morning 3-lunch 4-mid afternoon 5-dinner i'd imagine that's the break down
Mine is typically something like this. 6:30am- oatmeal sometimes some eggs 9am- post workout shake and some pretzles or nuts Noon- lunch (heaviest meal of the day) 3pm- smaller lunch (small portion steak and rice for example) 5:30-6pm- protein shake 8-830pm- small dinner (usually similar to small lunch in size/make up) If I'm up later than 11pm I'll have a shake with one scoop of powder.
Morning - eye of round steak, peppers and onions, almonds/peanut butter Lunch - Salad with chicken/steak/turkey, almonds/peanut butter Preworkout meal (3-4pm) - chicken and rice Intraworkout - Gatorade/poptart/candy and whey Postworkout - Fish or chicken and potatoes, banana, whatever else to hit my macros for the day.
You can eat 5 meals if you want but that's not going to have any effect on your metabolism. Just get your calories straight and meal timing isn't nearly as important.
I don't have any data to back this up so we'll call it bro-science, but I think eating 5 meals a day does more for you psychologically than from a metabolism standpoint. If you only eat 3 times a day you go a lot longer and think about food more whereas 5 meals you're eating more frequently and never go prolonged periods of being hungry.
4:00am- 2 homemade protein balls. 5:00- Workout 7:00- protein shake 9:00- breakfast usually egg whites, potatoes and spinach 12:00- lunch 3:00- protein bar 6:00- dinner.
Almost all data and science would back up there is no correlation between eating more meals and speeding up metabolism. Your scenario is good but there are probably a lot of people like me. I'm an over eater, have always been. So it is much easier for me to actually deal with hunger than to eat smaller portions. For example I skip breakfast for the sole purpose so that I can have a big lunch a big dinner. For me personally it is much easier for me to do this way and I feel much more satisfied with my large two meals, instead of splitting those calories up between a bunch of small ones. With that said though find works best and just do you.
If you eat big meals at every stop it won't help, but If you're eating roughly the same daily calories but breaking them into 5+ meals instead of 3 the body will store less. If you're getting a constant flow of energy the body will begin to expect it and store less energy (fat). I'm not a nutritionist, but this is how I best understand more meals v. less meals
Not trying to be a dick at all but this really, really wrong. That is some old bro science shit that supplement companies pushed to make more money.
As stated by Russellin, this is false. It's a relic of broscience that has stuck around in the face of overwhelming evidence proving it's wrong. Nutrient timing matters. Eating 5 meals a day vs 1 meal a day in regards to losing/gaining weight doesn't mean shit.
Not at all. Like I said, I'm no nutritionist. Most of my background is powerlifting, so it's pretty much just
Yep, broke up maybe a couple months ago. He's probably having some fun though. Good looking dude (no homo), pretty damn strong and aesthetic (no homo), and apparently makes bank. He'll actually go into financial details which is pretty cool because a lot of those guys are hush hush about that stuff. Would be interested to know what kind of money he is actually pulling in at 23 years old because it seems like a lot. His channel alone should be making him close to 100K and pretty sure that is a very small part of his income.
Just watched his video where the trucker blocked in his Lamborghini so I'm guessing (if that's in fact his and idk why it wouldn't be) that he's doing good.
i usually skip brefast but i was supposed to run errands. shit happened i found 30? min and decided to DL 500. all my other lifts are gay but i feel like im a man again
Yup 6am- 4 eggs, 1/2c oatmeal mixed with a scoop of vanilla whey, 1 tbs butter, 1 tbs EVOO 9am- 6oz chicken thigh, 8oz potato Noon- 4oz chicken breast, 8oz sweet potato, 1 tbs EVOO 3pm- 4oz ground turkey, 1c cooked rice 6pm- 4oz steak, 8oz potato, 1/2 avocado The 3pm meal is my pre workout meal. I workout at 4:30 and sip on a protein shake during my workout (16oz OJ, vanilla whey, creatine, Green's). Macros for the whole day workout to basically 33/33/33.
It fits in with my macros for the whole day. I aim for 50g CHO and 25g PRO in it which that shake hits pretty much on the head. I try to drink half of it throughout my warm up and then sip the rest over the course of the rest of the workout. The greens are just to make sure I'm getting veggies in at some point. It actually tastes pretty good all mixed together
I use MyFitnessPal to track my cals and macros. I suggest you do that. Try walking an hour every day no matter what. FWIW drinking beer and complaining about your diet plateauing is pretty funny your TWC intake is probably getting thrown out of whack
The 3 bags of popcorn you eat everyday and the cereal don't help either. Seriously just spend 6 weeks eating real food for every meal, no cheating, and get back to us. No cereal, no popcorn, no drinking. Suddenly the phrase "I think my metabolism is slow" will disappear from your vocabulary.
In the market for some new gym headphones. I'm on my 3rd pair of MEelectronics M6P's but like the my previous pairs they're starting to crapout after about a year. I like them a lot but I'm looking for something possibly higher quality (considering I spend 1.5-2 hours in the gym 4-5 days a week). I like the in-ear type and the "hook" over ear design. No budget really if they're worth the $
Huge RPS meet going on this weekend. Take a look at flight C and Zahir's raw OPENER....... https://docs.google.com/document/d/1Kchy46_3QaCc2WK4l2-RmTJYXOkpt8yvKx9yaqxUrNg/edit
This, and it can be simple shit. For example, I've been getting back to meal prep at least for lunch/dinner this week and it's already making a difference. Even something simple like browning turkey/bison (look at me) then mixing in some baby spinach and goat cheese (add the cheese & spinach before reheating the meat) & hot sauce of choice makes for decently good tacos, and snuck in spinach in the diet.
I strained my left shoulder/trap/neck doing OHP last night. God damnit, shit is painful. Went to an Asian massage parlor during lunch and got a 30 minute massage. Helped a little bit. Goodbye sweet gains.
Did the EXACT same fucking thing to my left shoulder/trap/neck today with OH DB press. Finished the workout but it's stiffening up now dammmmmmit. I'd even read the post before. Horse shit.
Don't put my favorite jeans in the dryer I said. I squat twice a week I said. They won't fit my quads I said. Thanks now I look like Im wearing jeggings
Deads 380#3x5 Pause 325#3x5 RDLs 225#3x10 Also jumped rope for awhile. Do not rec using speed rope with no shoes.
B/OP days i get 1-3 in depending on mood and time. LP bench, ghetto decline (stack my bumpers under the bench lol) with 53#kb rows (because i only have 1 bar. likely will have to use my loadable pins soon), ghetto band lat pulldowns superset w/ Dips for a pump. If i feel i cant do my LP on those then ill hit it harder. But my back was never weak. i keep it simple. So BB, 53kb rows, or my GLPD. i cant really do pullups with my setup. waste of energy. btw because i have tiny arms BB curls 1x week. i do ghetto concentration curls with my loadable pins and foam roller on my lap. Reverse BB curls.
1 curl? Or a few exerciss? I can't do it. My biceps hate ED. Maybe I have to just suck it up. Btw Ive read in multiple places people claiming high bar squatting saves their backs a bit for deads. I really think it's paying off. My back is sore af right meow. If I had a heavy low bar day in there I don't know if I could have been as strong on my dl. It's worth investigating. Also http://www.powerliftingtowin.com/squat-to-deadlift-carryover/
Did some googling and read an article where basically it says it's not going to eat all of it up instantly but if you're mixing it and it's sitting for awhile then you're not going to be getting enough for your body to even absorb. I'm not sure if it's the same for whey or not. http://www.nutritionexpress.com/showarticle.aspx?articleid=208
What's funny to me is I heard this way back when I was in high school because I was mixing it with OJ and a senior told me that the OJ acid burns it up. So I stopped doing it and haven't done it since just based on "hmph, well I guess that makes sense."
First day of new programming yesterday.. pretty tough. This was the second time I've lifted in two weeks (haven't lifted at all in 7 days) because of work and scheduled deload. Squats: 275 (80%) 2x4 + 1xAMRAP (6) - This was the first time I've squatted in nearly three weeks, but it went well. Bench: 150 (70%) 3x10 + 1xAMRAP (11) - Pretty easy Cable Row 5x12 Cable Biceps Curl 5x12 Leg Curl 5x12 The way the accessories work is you work up to the heaviest weight you can lift 12-15 reps over 3-4 sets. Once you reach that, you do 4 working sets of the same number (12-15). I really enjoyed this and I'm looking forward to see how I respond to it. Will post more about the general program later.