For BG fitness fanatics, a question..

[Moss]

Yoga-X is pretty rough, the first half(its like 1.5 hrs total) is really repetitive and brutal - as much of a workout as it is stretching. The second half is more of the traditional balance positions. Definitely check out the free classes at your school. The "beginner" ones here are no joke and plenty of attractive girls show up.

[sephir]

are you eating plenty of fiber/vegetables? 4200 cals will definitely get you full, but its the roughage and fiber that really sticks with you. What do you eat in the way of carbs?

I try to eat plenty of veggies, but my diet consists primarily of Fruit, grains, dairy and meat. For example yesterday rather than a salad I did: 2 bananas, 1 peach, 2 apples, 1 bowl of strawberries, and about 15 small tomatoes.

Most of my fibre comes from cereal and multi vitamins that I eat in the morning and a bowl of yogurt with granola late at night.

Fats come from the meat I usually have for dinner/lunch and milk in my cereal.


My diet is rather odd, but I don't eat poor quality foods. I avoid fast food like the plague, and try to not have any caffinated beverages if I can avoid it.

[Atreides]

my only problem with stretching is that for me at least, certain stretches seem to seriously decrease my weightlifting performance. Overstretching my chest/biceps/rotator cuff will make me lose tightness SO quickly at the bottom of my bench, and overstretching my back will make it tougher to keep a stable lifting platform in the overhead press... but I couldn't imagine being able to complete either lift without doing a few wrist stretches. With squats I absolutely have to stretch out my adductors, hamstrings, and even do braced unweighted squats to get everything loose... but stretching my quads/glutes makes me lose stability and power.

Maybe I'm just weird but like... I know Rippetoe suggests that you really only need warmup sets to get your muscles ready to lift, so maybe it's not just me.

Doing Yoga to try and elongate muscles during a cut/diet sounds pretty appealing though, I'd just have to be extra careful if I was lifting heavy weights.

[Atreides]

I try to eat plenty of veggies, but my diet consists primarily of Fruit, grains, dairy and meat. For example yesterday rather than a salad I did: 2 bananas, 1 peach, 2 apples, 1 bowl of strawberries, and about 15 small tomatoes.

Most of my fibre comes from cereal and multi vitamins that I eat in the morning and a bowl of yogurt with granola late at night.

Fats come from the meat I usually have for dinner/lunch and milk in my cereal.


My diet is rather odd, but I don't eat poor quality foods. I avoid fast food like the plague, and try to not have any caffinated beverages if I can avoid it.

Hmm... sounds pretty healthy. Protein keeps you full for longer as well, I'm assuming you're eating a lot of meat? You can post your full diet if you want, if it's really bothering you.

Also if being too hungry to sleep continues to be a problem I'd consider adding in either Casein supplements, or low fat cottage cheese, to give your body a slow-digesting protein source to feed on while you sleep.

[Moss]

Atreides are you referring to deep stretching before you lift decreasing your performance or on days you aren't lifting? If it's the latter that is something I need to look out for. I also have heard it isn't a good idea to do any static stretching pre-lift.

[Weiing]

@sephir - how much dietary fat do you eat? And how much protein exactly?

@Atreides - I hope you're not serious about elongated muscles! and must have missed it but...how long are your cut/bulk cycles?

maybe I should start doing warmup sets...I never warm-up. oops.

[Atreides]

Atreides are you referring to deep stretching before you lift decreasing your performance or on days you aren't lifting? If it's the latter that is something I need to look out for. I also have heard it isn't a good idea to do any static stretching pre-lift.

I'm talking about stretching directly before lifting. Certain ones I really need to do to deal with problem areas/sticking points, but others I wouldn't dare do because they make me lose stability/tightness necessary for completing the lifts. For the most part, simply warming up is enough of a stretch for me.

and @Weii you should be warming up, if for nothing else than to prevent injury and practice form. I posted my cycles above (or lack thereof)

[Meat]

bulking must be hard for people in warm weather states, <3 ny winters. i can't imagine losing abs if it was always tanktop season.

[Weiing]

Thanks. Must have missed it through the edits and other posts. I'm thinking about bulking after October... as that's when my wedding is. I guess I can cut/maintain until then. >_> Really want to start building some muscle though, but still fat to lose.

[sephir]

@sephir - how much dietary fat do you eat? And how much protein exactly?

@Atreides - I hope you're not serious about elongated muscles! and must have missed it but...how long are your cut/bulk cycles?

maybe I should start doing warmup sets...I never warm-up. oops.

I don't really keep track of either honestly. Protein wise on days that I ride: 1 PB&J sandwitch, 2 scopps recoverite (10grams total), a pound of meat, and prolly 2-3 cups of milk.

Fats I have no idea.


By the way, for those that do Squats regularly. Do you often put a ball between your legs just above your knees and try to hold it there? A friend of mine got me to do it today and it made the squat workout literally a million times more effective.

[Atreides]

I've been purposely wearing sweatshirts everywhere as much as possible so now that I'm getting lean I can wear tight shit like a muscular butterfly emerging from my fat chrysalis

I don't really keep track of either honestly. Protein wise on days that I ride: 1 PB&J sandwitch, 2 scopps recoverite (10grams total), a pound of meat, and prolly 2-3 cups of milk.

Fats I have no idea.


By the way, for those that do Squats regularly. Do you often put a ball between your legs just above your knees and try to hold it there? A friend of mine got me to do it today and it made the squat workout literally a million times more effective.

That seems like a great way to work on adductor strength. Remember squat balance issues are usually issues of strength, not balance. Getting your quads/hamstrings/adductors stronger will let you squat deeper and have better form. If you're looking for some good ways of fixing common squatting problems you can try these too:

http://www.youtube.com/watch?v=Rq8CWv8UPAI
(follow related links to find Squat Rx 2 through idk how many, a lot)

[Weiing]

Just curious as fat/protein should help you stay full longer? Typically...

Anyway, with the ball inbetween legs, no I haven't done that as there are no balls at my gym. God my gym fails...but I have recently read up on box squats, which apparently are better than normal back squats. I'm thinking about incorporating those in.

Edit: @ Atreides-- only time I'll ever say this: lol

[Zoolander]

This is a really delayed question, but looking over your workout Res, whats up with the hammer strength bench? You prefer to use that so you dont need a spotter or what? Just curious, haven't really heard anyone speak well of HS that knew what they were doing (not implying you dont, implying you do so curious as to why).

[Meat]

i don't feel much chest stimulation from flat bb bench, maybe cuz i have long arms, idk. the hs machine give me a really good contraction and lets squeeze through the entire motion. one of those feels better thing.

[Meat]

also fuck oatmeal for ever. i just discovered kashi. a-m-a-z-i-n-g
http://kashistore.com/imagesEdp/p92105b.jpg

[Atreides]

have fun farting

also aren't those just grape nuts?

[Meat]

protein farts are delightful for all involved, hmm they still make grapenuts?

[Atreides]

yeah they do.

Grape Nuts is one of those cereals where you think about eating it a long time ago, and you remember it being vaguely appetizing, but then when you go to eat it it's fucking horrible, like edible kitty litter. The texture is about the only thing it has going for it, and even that fades in about 30 seconds in milk.

[Meat]

its just something to toss in my shake, for some extra carbs

[Atreides]

oh, does it change the flavor? I've been blending oatmeal for a while now too