For BG fitness fanatics, a question..

[AidenCarby]

It's just technique man, big shoulders and biceps to the sky.

[Serif]

I'm running the Las Vegas marathon tomorrow and am wondering about the best way to fuel myself. The race starts at 4:30pm on Sunday. What should I eat for dinner Saturday night and breakfast and lunch the day of the race?

4:30 PM is a late race. Most people usually say you should be eating the same meals on Saturday/Sunday for a couple of weeks out. So your body gets used to it etc.,

[Moss]

I recommend lots and lots of alfredo

http://hannahviolin.me/wp-content/up.../05/image1.png

[ⒻⓊⒸⓀⓎⒺⒶⒽ]

How long does it take for creatine to leave the system? I've read in some places it takes a week for the bloating to go away, after you stop loading and use enough to maintain. But in other places people have said it takes around 30 days to flush out completely.
I've been loading for the last 4 days, but it's caused 3kg of water bloat and I'll be going back to the UK to visit family in 3 weeks. I don't really know if I want to risk looking all fat and stuff during my trip, since keto ate all my muscle.

[Squah]

I'm 5'9", 130lb. 2 weeks ago I maxed my deadlift at 255lb, and yesterday I managed to get 5 reps of 255 in



someone carry me everywhere i need to go pls

[Osede]

Add more weight to yourself first >.>

[Ghost_Wheel22]

I'm 5'9", 130lb. 2 weeks ago I maxed my deadlift at 255lb, and yesterday I managed to get 5 reps of 255 in


someone carry me everywhere i need to go pls

1rm to a 5 rep set in two weeks? Fuck yeah!

God I remember some leg doms so bad that I had to army crawl up the house stairs in tears to go to bed. No real cure but I found that hot soaks, ibuprofen, and foam rolling can help take off the edge so you're functional enough to move at least.

[Chrius]

Monthly update - need to throw a picture in at some point, maybe December

Spoiler: show

Date---------Weight
02/12/2013 285.000
04/14/2013 274.057
04/28/2013 270.050
05/12/2013 264.886
05/26/2013 262.100
06/16/2013 258.429
06/30/2013 255.486
07/14/2013 251.571
07/28/2013 249.286
08/11/2013 246.486
09/01/2013 241.143
09/29/2013 237.800
10/27/2013 233.657
11/24/2013 231.114

[Cream Soda]

Snapped my back up 2 weeks ago in the gym. Recovery was slow, but steady.

Got pretty cold last night and I curled up in the fetal position in my sleep, and I guess the pain didn't wake me up since I was on pain killers. Woke up, feeling like I lost a week worth of recovery.

Additionally, running a temperature today, congested throat, thick green loogies, and short of breath.

Grabbed the wrong glass last week and drank off my friend who has mono (lamest mono story ever); idk if it's a regular flu/cold or if i caught that shit

Looks like I'm out of commission for a little longer. Want to kill myself tbh w/o being able to workout @.@

[Pirian]

So I changed up my routine to the Starting Strength routine and I'm doing squats for the first time and I have no idea if the bar placement is too high or too low on my back, but I'm pinching some nerve, because after 5 reps I am getting the tingling of numbness spreading right from where the bar is sitting. I know this is probably very hard to judge without a picture, but the bar is sitting just above my shoulders, and right at the base of my neck. Right here:

Spoiler: show

I'm pretty sure this is the right spot, and I think this may be happening just because of how little muscle I have to cushion it, lol.

I'm 135lbs and can comfortably do 155lbs going loooooow (actually surprised myself with my hamstring flexibility). The reason I think it may be happening because of too little cushion was because it only happened at 155lbs. I did what I think you're suppose to do you're first time and don't know your weight and started out with an empty bar, then progressively added weight until my form broke down (then again, I probably have terrible form anyways, but lets rephrase that to "until dropping low resulted in me not being able to get out of the hole").



I was trying to wait until my partner could rejoin me in 2-3 weeks to start this for exactly this reason, but I got tired of waiting for him and decided to start this week. If I hurt myself then I'm blaming him

[Moss]

Going by the diagram that's the correct placement.

Make sure your hands are in as tight as possible, which should flex your traps and bring your shoulders up level with the base of your neck. My traps support the majority of the weight when I squat.

[Pirian]

I think you're right. I was so focused on keeping everything lined up, I think my hands were way too far out unconsciously trying to balance it better.

[Ghost_Wheel22]

You're in the right place. You'll get that cup of trap which will both adapt to the pressure and as you build mass it'll provide a lot more padding feel. While preferably you'll want to go ATG with proper form for maximum fuckyeahs going to parallel with proper form is totally acceptable. Less than parallel ROM is asking for knee stress, less gains, and giggles from the the guy in the corner that OHP presses for reps your 1RM DL.

Nifty Omar guide on squat form:

Spoiler: show

[Pirian]

Thanks for that. I've read a lot and watched a lot of videos on the proper technique for all the lifts, it's just a matter of not being able to properly see myself while I'm doing them, so I can't see what I'm doing wrong. Need my partner back

[Moss]

Can you take video on your phone and prop it up next to your rack? I've done that before.

[Pirian]

Totally doable, I just hate to be that guy, lol

[Moss]

it's pretty inconspicuous >.>

[Ghost_Wheel22]

Recording your form for squats and dl is not being that guy. Being that guy means recording yourself doing curls and ripping your shirt off and flexing after every set to show off dat pump. I know I still record myself for form checks and potential PRs because seeing my progress is a huge motivation booster.

[Pirian]

fair enough

[Palpatine]

Any place I can get the Insanity, or something similar, written out? I'd like to try that with a friend, but we don't have a place to pop a video in at his school.