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Discussion Starter #1
Any weightlifters/bodybuilders on the forum?

I'm just getting back into it after a two month break due to a severed tendon in my right hand.

I consider myself a novice. After two years of dabbling at the gym, I spent three months on Rippetoe's starting strength program and learned how to eat a disgusting amount of food. Within three months I made these gains:

All weights are three sets of five reps:

Squat: 180 -----> 295
Bench: 100 -----> 170
Press: 80 -------> 130
Pullups: <1 -----> 8

Also 1x5 Dead: 180 ------> 325

Not breaking any records with these numbers by any means, but I was pretty pleased with my progress. I'm 36 and this was my first time seriously devoting effort weight training. People definitely started noticing.

I lost about 20% off all my numbers after two months out, but I'm convinced I can get back up to where I left off within a month.

I'd like to hear from other members about their gains, the programs they use, and what's worked for them/hasn't worked for them.
 

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I am 39 5'7" and programmed hopped which resulted in no gains. I finally found a program that made sense, burnt fat and increased my size at the same time. My six pack is coming in and my last dead lift was at 275lbs. That was not my max, but since I was alone at the gym, I didn't want to push it. I am following www.jasonferruggia.com program and diet and the results are unbelievable. This is the first time I am making gains like this, and I am constantly improving and so far, no injuries.

Pullups I can do 15 or so, depending on what I am working on that day. Usually I do 10 pullups for 5 sets. I don't know what my bench is yet, since the program I am on does not focus on that. But my squat is improving on a weekly basis and so far I am at 315 and climbing.
 

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This is a good workout to increase your bench.http://www.timinvermont.com/fitness/benchpgm.htm I got my bench up to 375 x 1 doing this workout off and on. You have to change up your workout ever 6-8 weeks or whenever you stop seeing gains. ie: instead of doing 3 sets of 12 with a light weight do 4-5 sets of 3-6 reps with as much weight as you can and barely get the last rep. Also creatine is a good supplement. I would take it about 30 mins into my workout mixed with about 12-16oz. of Kool-aid. That is the only time I would drink Kool-aid though. Because at that point in your workout your muscles are depleted of carbs and this works really well as a pick me up. This also helps get the creatine in your muscles. I would also drink some whey protein mixed with milk as soon as I finished working out. Having said all that. I haven't worked out in over 5 yrs. :(
 

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Discussion Starter #4
I've heard from people that you need to change up your workout every 6-8 weeks, but that's not my experience. I was adding weight to the bar every workout for three months before my injury and felt that I had probably another three months of gains left before I would plateau.

I do think that you should switch programs after you stop making gains for a while, just haven't gotten to that point yet.

I totally understand about taking years off. I lifted in college stopped after I graduated for about 5 years too. It's hard to get back into it. There's always an excuse not to go.

For myself, I I had to set a date and ease back into it . That first workout sucked and I was sore as hell for the next two days, but after a while you get into a routine and you start seeing gains and it helps keep you going.
 

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Yes when you first start working out you can use the same workout for quite a while. The 6-8 weeks is more for after you start hitting plateaus.
 

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There are certain workouts that should be the staple of everyone's program. Dead lifts and squats develop so many parts of the body and increases both your strength and size. Want bigger biceps, squat, want a bigger back, deadlift. If you want to develop a certain body part that women will find attractive, develop your back, that is the first thing women see.

There should also be a de-loading phase every 4 weeks, this will help with recovery and increasing your mass by allowing the muscles time to grow. During your recovery do the same program but with about 40% of the weight as previously done.
 

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Running or walking which one is more beneficial?
It boils done to what are your goals, injuries and diet. Diet consists about 80% of your fat loss and muscle gains. Exercise is about 10%, sleep and genetics another 10%.

Walking while fasting is awesome and very effective, running is very jarring to the body and I always suggest hill sprints or simply interval sprints.
 

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Great gains in a short time, Black&Tan. At 36, don't be concerned with how fast you can build up. I'm 32 and have been lifting since I was 13. After numerous injuries I can safely recommend not to get caught up so much in the numbers.

In November 2011 I got in to running, which is a big change for a slow-moving lifter. I'm not lifting much at all at the moment and focusing on running and body-weight movements such as pushups and pullups and mixing pushups into my runs.

Today's workout:

5K rail train run + ~200 pushups in 33:08.

Breakdown:
0:00 pushups, then walk/jog
1:00 sprint
2:00 pushups, then walk/jog
3:00 sprint
repeat
 

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Walking while fasting is awesome and very effective, running is very jarring to the body and I always suggest hill sprints or simply interval sprints.
Running too slowly is jarring (aka jogging). Running at the proper stride for your height should be fairly smooth and not hard on your knees/shins etc.
Walk, run, or sprint but don't jog.
Hill runs are great for building the calves. The downhill part can be very jarring on the knees though if you don't control your pace.

I can run a 10K with no shin splints. I can "fake" run beside my 4 year old son (while he runs) using choppy, short strides and my shins will hurt within seconds. [giddy]
 

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I am into the whole fitness thing and have been working with a personal trainer for a while but something has plagued me for a while now. I keep having blood sugar crashes that neither one of us can figure out how to fix. If either of you know anything about nutrition let me know and I will post in detail about my food and work-outs (it's pretty long) and then maybe you guys will have some suggestions for me.
 

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Blood sugar crashes tend to follow spikes. Carefully analyze your diet to keep your sugar level constant. It will likely take some time to get it ironed out.
I also used to get crashes always followed by headaches. I had to eliminate as many simple sugar as possible.
I don't get super analytical myself, but low glycemic diet may help you.
 

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That's the problem, I am eating as clean as possible. Not sure what else to try. Here is my current meal plan for everyday:

6:30am:
1 cup of oatmeal (plain)
2 turkey breakfast patties
1 T of half and half in coffee
(crash)

9am:
1 scoop of protein powder
1 Apple
(crash)

Noon:
4oz baked chicken (plain)
1/2 cup black beans
1 cup steamed veggies
2 tsp mustard

4pm:
1 scoop of protein powder
1 apple

5-6:30: Work Out

7:30:
4oz baked chicken (plain)
2 cups Romaine Lettuce
5 cherry tomatoes
1/4 cup cucumber
2 T chopped onions
2 T Fat Free Italian Dressing

Calorie Total: 1500

I workout 5 days a week for an hour to an hour and a half.

Any ideas on things I can try changing?

Oh yeah, my personal details:

I'm a 31 year old female, 5ft 4in, 124lbs.

Edit:
My calorie ratios are:
Protein 42%
Carbs 35%
Fats 23%
 

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Discussion Starter #14
That's the problem, I am eating as clean as possible. Not sure what else to try. Here is my current meal plan for everyday:

6:30am:
1 cup of oatmeal (plain)
2 turkey breakfast patties
1 T of half and half in coffee
(crash)

9am:
1 scoop of protein powder
1 Apple
(crash)

Noon:
4oz baked chicken (plain)
1/2 cup black beans
1 cup steamed veggies
2 tsp mustard

4pm:
1 scoop of protein powder
1 apple

5-6:30: Work Out

7:30:
4oz baked chicken (plain)
2 cups Romaine Lettuce
5 cherry tomatoes
1/4 cup cucumber
2 T chopped onions
2 T Fat Free Italian Dressing

Calorie Total: 1500

I workout 5 days a week for an hour to an hour and a half.

Any ideas on things I can try changing?

Oh yeah, my personal details:

I'm a 31 year old female, 5ft 4in, 124lbs.

Edit:
My calorie ratios are:
Protein 42%
Carbs 35%
Fats 23%
How did you get to 1500 calories? What are your eventual goals?

1500 calories is really low depending on the type of cardio you are doing. I think that's right around your maintenance if you weren't working out. Are you trying to lose weight? How many pounds per week? Do you eat more on your workout days?

How many hours of sleep are you getting?

Do you have any family history of low blood sugar?

Fatigue is really hard to track down because there are so many variables. But let's try to eliminate what we can and narrow it down.
 

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Discussion Starter #15
Also, you may not be getting enough fat in your diet. You need .4 to 1 gram of fat per pound of bodyweight. I calculated your fat grams based on the info you provided and it looks like you are only getting 38 grams of fat. You should shoot for a minimum of 50 grams.
 

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Pretty amateur myself but I go to the gym ~5 days a week. Just getting back in after a month off do to a health scare but I'm 6'1 and 245lbs.

Each is a set of 10 max

Squat 225 (crappie I know)
Flat bench 225
Incline bench 185
Decline Bench 245
Deadlift ~245

Wide grip pullups for 6

Sent from my Rezound using Tapatalk 2
 

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Might as well put my 2 cents in this in well. Me personally, I'm 6 foot 3, 245 pounds. My problem, with my body, is that my legs are extremely long, and I have a short torso. Squats and leg presses are almost eliminated from my workout because my legs are so long. I supplement that with lots of bike riding.

When you mentioned diet, the only thing that comes to my mind is eat like a horse. 1500 calories? I eat that in 1 meal. Beef, chicken, sausage, and any other port product, I devour really really fast. I eat lots of vegetables and fruit as well.

When it comes to lifting, I'm lifting big weight. What dips, I'm dipping with a 100 pound dumbbell underneath me. Bench press, I use an extremely wide grip because of my long arms. I will start at 135 pounds, then I will progress to about 315 pounds. Not that many repetitions in between sets. More like 12, 8, 6, 4, 2. I've noticed that long arms come a toll.



Sent from my DROID BIONIC using Xparent Blue Tapatalk 2
 

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Discussion Starter #18
Great gains in a short time, Black&Tan. At 36, don't be concerned with how fast you can build up. I'm 32 and have been lifting since I was 13. After numerous injuries I can safely recommend not to get caught up so much in the numbers.
Thanks. I've always been athletic and have focused mostly on cardio. I've been doing martial arts for 15 years. I went I to lifting with the goal of getting stronger for martial arts but found I liked the strength training a lot.

I have goals but don't mind taking my time to get there. My tendon injury was unrelated to lifting. The back of my hand got sliced open by a knife.

In November 2011 I got in to running, which is a big change for a slow-moving lifter. I'm not lifting much at all at the moment and focusing on running and body-weight movements such as pushups and pullups and mixing pushups into my runs.

Today's workout:

5K rail train run + ~200 pushups in 33:08.

Breakdown:
0:00 pushups, then walk/jog
1:00 sprint
2:00 pushups, then walk/jog
3:00 sprint
repeat
That's awesome. Sounds a lot like hiit. Are you still lifting? Have you seen a decrease in strength?
 

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That's the problem, I am eating as clean as possible. Not sure what else to try. Here is my current meal plan for everyday:

6:30am:
1 cup of oatmeal (plain)
2 turkey breakfast patties
1 T of half and half in coffee
(crash)

9am:
1 scoop of protein powder
1 Apple
(crash)

Noon:
4oz baked chicken (plain)
1/2 cup black beans
1 cup steamed veggies
2 tsp mustard

4pm:
1 scoop of protein powder
1 apple

5-6:30: Work Out

7:30:
4oz baked chicken (plain)
2 cups Romaine Lettuce
5 cherry tomatoes
1/4 cup cucumber
2 T chopped onions
2 T Fat Free Italian Dressing

Calorie Total: 1500

I workout 5 days a week for an hour to an hour and a half.

Any ideas on things I can try changing?

Oh yeah, my personal details:

I'm a 31 year old female, 5ft 4in, 124lbs.

Edit:
My calorie ratios are:
Protein 42%
Carbs 35%
Fats 23%

The old way of thinking was to eat 6 times a day, lift weights and do cardio. The thought was to keep your metabolism always working, which will increase muscle and burn some fat. The new way of thinking is to eliminate from your diet all grains, milk and most fruit from your diet. Perform intermittent fasting and begin eating at noon or 13 to 14 hours since your last meal. Breakfast was created by the cereal companies to sell more food, it was created in the 20's and they used the term "The most important meal of the day", now everyone uses that stupid line and we all believe it. Our ancestors for thousands of years, did not eat breakfast, they only ate once or twice a day depending on what they caught and killed.

Wheat, grains and milk for most of us, does not get digested properly. We get bloated, gain fat and when eating 6 times a day, our bodies never get the chance to recover from a workout. Performing an intermittent fast, allows our bodies to continue the fat burning process while we are sleeping and until we eat after 14 hours. During the time we wake up till about the time we eat, we are in a flight or fight mode, our bodies are fully awake, we have full energy, no grogginess. The fat burning process during this time is continues as we move about and go on with our day. Once we omit the wheat, milk and some fruit, we no longer feel bloated, no crashes occur and due to fasting our Testosterone increases naturally. Contrary to popular belief, we will not go into hibernation mode, which means that anything we eat will turn to fat. Our fat burning process actually increases during this time since we are limiting the amount of food during the day.

I don't want to get into it fully here, you may read some sites on this and make your own decision on what you want to follow. One thing I can guarantee, that if you want to build muscle and burn fat at the same time, intermittent fasting is the way to go.

http://www.eatstopeat.com/

http://www.renegadedietbook.com/
 

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Thanks. I've always been athletic and have focused mostly on cardio. I've been doing martial arts for 15 years. I went I to lifting with the goal of getting stronger for martial arts but found I liked the strength training a lot.

I have goals but don't mind taking my time to get there. My tendon injury was unrelated to lifting. The back of my hand got sliced open by a knife.

That's awesome. Sounds a lot like hiit. Are you still lifting? Have you seen a decrease in strength?
Yes I think it would qualify as HIIT. The clear answer to whether I've lost strength is yes simply because I'm not using the equipment I was before and much lighter weight. In my younger years I was also heavy into martial arts. Not so much anymore but I might get back there someday.
 
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