Questions & Answers

@glurio- i usually just have one huge meal that compensates for the calories/protein hopefully and i dont have access to whey yet. i also have a second smaller meal which usually is milk.
thanks for replying.

@autofire2- which links? :S. I cant drink more than 1L of milk a day coz it will cause something between half constipation and weirdness lol. also no access to shakes but i am going to try and drink more milk though. ^.^
Thanks for replyingg

Lee Ssang/ Lee Shin/ Kim Jung Woo/ Kim Min Chul/Jun Tae Yang/Park Soo Ho/Lee Jung Hoon/Choi Sung Hoon/ Moon Sung Won/Park Ji Soo/ Lee Ho Joon/ Jang Min Chul/ Kim Seung Chul/SaSe/IdrA/Ret Fighting! BW4Life

eshlow United States. October 25 2011 20:46. Posts 5010

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On October 25 2011 08:43 infinity21 wrote:
eshlow told me to warm up with 25s and 45s only and it's been working quite well for me since I don't have to spend time calculating what 80% of my work set is etc. and finding all the right plates every time. So for example, for my squats today, I did 45x5, 95x5, 135x5, 185x5, 225x1, then jumped into 250 for my work set. Warm-ups should never fatigue you for your work sets although they should get your blood flowing.

You can probably actually go with less warmup sets. Decreased pyramid structure works a bit better too.

45x10, 135x6, 185x3, 225x1 -> workout sets

ONce you get heavy enough you may just want to start out with 95 or 135 for the first warm up

Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

Technique Netherlands. October 25 2011 20:50. Posts 1364

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You mean 10x45, 6x135, 3x185, 1x225 i assume?

Also you should use the International System of Units.

Silly Americans...

Last edit: 2011-10-25 20:57:19

Zafrumi Switzerland. October 25 2011 22:23. Posts 1256

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On October 25 2011 20:50 Technique wrote:
You mean 10x45, 6x135, 3x185, 1x225 i assume?

Also you should use the International System of Units.

Silly Americans...

lol dont be a dick. its pretty clear what he meant isnt it?

"Strong people are harder to kill than weak people and more useful in general" -Mark Rippetoe

eshlow United States. October 25 2011 23:00. Posts 5010

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On October 25 2011 20:50 Technique wrote:
You mean 10x45, 6x135, 3x185, 1x225 i assume?

Also you should use the International System of Units.

Silly Americans...

Actually, the weightlifting standard notation is:

weight x reps x sets

which is why I wrote 45x8, etc. with it being implied that it's 45x8(x1)

For a work set of 255 with 3 sets 5 reps it would be 255x5x3

However, since advent of the internet, typical notation is sets x reps x weight

1x3x45 etc.
or 1x3 45 lbs/20kg

But either way, it is clear what I meant

Last edit: 2011-10-25 23:00:33

Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

shrinkmaster Germany. October 25 2011 23:25. Posts 656

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Short question:
First day at the gym. Trainer told me some general stuff, showed me everything and we talked about my goals etc.

I will be doing mostly cardio for the first 3-4 months. Then we slowly add machines to protect my joints and accustom my muscles to a more strength-focused workout.
When my body is used to the training and in a little better shape he told me that we can use the starting strength program as i suggested.

Now the strange part:
Then he told me that i should stay below 1700 calories per day if i want to start losing weight. Fitday on the other hand tells me nearly twice as much. Since the beginning of my paleo diet i tried to stay between 1700 and 2300 calories. Was this wrong?

Voltaire: The true triumph of reason is that it enables us to get along with those who do not possess it.

Zafrumi Switzerland. October 25 2011 23:34. Posts 1256

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sounds like youre going to waste 3-4 months on cardio plus however long it takes until your PT thinks your body is "acclimated" to lifting. just start with the program dude

as for your diet: calculate your BMR (google it), and eat like 500 calories less than that every day if you want to lose weight.

"Strong people are harder to kill than weak people and more useful in general" -Mark Rippetoe

emperorchampion Canada. October 25 2011 23:56. Posts 4122

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On October 25 2011 23:25 shrinkmaster wrote:
Short question:
First day at the gym. Trainer told me some general stuff, showed me everything and we talked about my goals etc.

I will be doing mostly cardio for the first 3-4 months. Then we slowly add machines to protect my joints and accustom my muscles to a more strength-focused workout.
When my body is used to the training and in a little better shape he told me that we can use the starting strength program as i suggested.

Now the strange part:
Then he told me that i should stay below 1700 calories per day if i want to start losing weight. Fitday on the other hand tells me nearly twice as much. Since the beginning of my paleo diet i tried to stay between 1700 and 2300 calories. Was this wrong?

I honestly don't think that trainers are required until you reach the "advanced" phase of weightlifting (would take a couple of years of dedicated training, or the phase in which training variables are manipulated on a monlthly-ish basis), and then you would want someone with A LOT of experience. Trainers as you find in most gyms are useless.

What are your goals? If you want to gain strength, do Starting Strength. If you want to run, run. If you are looking to lose weight, gain muscle, look better, ect, do Starting Strength. "Cardio" isn't necessary, and lifting weights builds cardio anyhow (anyone who tells you otherwise has never done a heavy set of deadlifts).

All that protecting your joints stuff is bullshit. Just start out as described in the book, once the bar speed slows down stop, do two more sets at that weight. Add more weight next work out ect, ect.

How many calories is totally dependent on you individually. Calories in < calories out means you will lose weight. So if you are very active then you could lose weight on 2300cal/day. The typical advice is to be 500cal below what you require everyday, which adds up to 1lb lost/week. 1700cal/day seems a little low if you are active. Then again, if you have a lot of fat to lose and it doesn't effect your recovery: you don't feel exhausted, it doesn't effect your mental performance, you aren't starving yourself, ect you will lose weight faster the more you are under.

Another note, be careful about your trainer's advice on form for the main lifts. Follow the book for proper form. If he tells you that you're not ready for SS, personally I would tell him to fuck off.

TRUEESPORTS || your days as a respected member of team liquid are over

kaisr Canada. October 26 2011 01:52. Posts 691

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On October 25 2011 08:56 kaisr wrote:
I've been coming down with a cold and as per the advice of TLHF I've looked around the house for some vitamin D. I managed to find 1000IU ones. Can i assume that its OK to take 10 of them at a time even though they have nonmedical ingredients such as Cellulose, dicalcium phosphate, modified cellulose gum, vegetable magnesium stearate?

bump

Orpheos United States. October 26 2011 03:45. Posts 1337

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Do you guys think its better to eat before or after a workout? before as in an hour before.

my normal weekday schedule is get home from work around 5:30, eat at 6:30 and then go workout at 8. Im wondering if it would be better to just go to the gym right after work then eat right after.

Alick Bulgaria. October 26 2011 04:11. Posts 10

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On October 25 2011 08:45 decafchicken wrote:

You're at the appropriate weight if you were a good ~30cm shorter. You need to start eating 4k+ calories a day and lifting some heavier weights (SEE STARTING STRENGTH in the general training recommendations) if you ever want to have a desirable body. I would put on AT LEAST 50 pounds, if not more.

I'll try to eat at least 2.5k-3k, but I find it really hard. At the moment, my diet is a mix of chicken, yoghurt, milk, cereal (I've picked a fairly good one), eggs, cottage cheese and vegetables/fruits. Any ideas how I can squeeze in some more calories? Err, forgot to mention I also ride a bike and I'm probably gonna start running...I might be overdoing it a bit I guess.

emperorchampion Canada. October 26 2011 06:06. Posts 4122

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On October 26 2011 03:45 Orpheos wrote:
Do you guys think its better to eat before or after a workout? before as in an hour before.

my normal weekday schedule is get home from work around 5:30, eat at 6:30 and then go workout at 8. Im wondering if it would be better to just go to the gym right after work then eat right after.

It doesn't really matter, you can eat before or after. Nutrients take a fair amount of time to absorb, so from that regard it doesn't matter. If you are eating after you might want to have a high energy snack (banana or the like) before working out to make sure you get through the workout. If you are eating before just make sure your meal doesn't come back out during the workout

TRUEESPORTS || your days as a respected member of team liquid are over

Orpheos United States. October 26 2011 06:13. Posts 1337

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On October 26 2011 06:06 emperorchampion wrote:

Show nested quote +

cool thanks

phyre112 United States. October 26 2011 06:21. Posts 2314

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I don't think it would be a problem, but I want to check it here. I've got a friend of mine starting out stronglifts 5x5, but instead of doing rows I showed him Power Cleans. Assuming he has someone to teach him proper form, would doing power cleans 5x3 and a single set to failure of BW chinups be worse/better than doing Rows, as are prescribed in the actual program?

"Limitations are for people that have them and excuses are for people that need them"

Autofire2 Pakistan. October 26 2011 09:07. Posts 268

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So I really want to try and convince one of my best and oldest friends to join me in starting strength. Partly this is because we're really close, but also because he could use it. The man weighs 125 lbs and is 5'11...maybe a half inch taller than me.

Hes very smart-we get along partly because we can talk about any topic, from the inane to the intellectual-but even smart people are prone to confirmation bias. He seems to feel that strength, in today's world, serves no practical purpose. Every inch the academic.

I know I probably shouldn't care (he seems happy enough with his physique) but damn, he is the skinniest and weakest male I know. I was wondering if any of you had gone through something like that, where you wanted to motivate your friends to do SS? any luck with it?

decafchicken United States. October 26 2011 09:31. Posts 15129

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On October 26 2011 09:07 Autofire2 wrote:
So I really want to try and convince one of my best and oldest friends to join me in starting strength. Partly this is because we're really close, but also because he could use it. The man weighs 125 lbs and is 5'11...maybe a half inch taller than me.

Hes very smart-we get along partly because we can talk about any topic, from the inane to the intellectual-but even smart people are prone to confirmation bias. He seems to feel that strength, in today's world, serves no practical purpose. Every inch the academic.

I know I probably shouldn't care (he seems happy enough with his physique) but damn, he is the skinniest and weakest male I know. I was wondering if any of you had gone through something like that, where you wanted to motivate your friends to do SS? any luck with it?

Stronger people live longer and are harder to kill. I literally remember seeing a study that literally said that.

Besides that, its just something you have to experience. I just feel better about myself. I have more energy, more alert, i'm more confident, women are 10x easier, i kick more ass in sports, i could go on forever about the benefits.

On October 26 2011 04:11 Alick wrote:

Show nested quote +

At this point i would throw out most conceptions of healthy food and literally just eat everything you can get your hands on. just calories calories calories. And yeah biking + swimming + running is completely unnecessary unless you are a tri-athlete.

how reasonable is it to eat off wood instead of your tummy?

eshlow United States. October 26 2011 22:38. Posts 5010

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Sorry, I saw this and I thought I had answered it.

That's fine.

I prefer this product since that's the one I use and it's cheap as hell for the amount you're getting (yearly+ dose pretty much).

http://www.eatmoveimprove.com/2009/10/a-closer-look-at-vitamin-d/#VD6

Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

eshlow United States. October 26 2011 22:41. Posts 5010

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Conclusion Muscular strength is inversely and
independently associated with death from all causes and
cancer in men, even after adjusting for cardiorespiratory
fitness and other potential confounders.

http://www.bmj.com/cgi/reprint/337/jul01_2/a439

Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

Logros Netherlands. October 26 2011 23:34. Posts 9728

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On October 26 2011 04:11 Alick wrote:

Show nested quote +

Whole milk. I need like 3.5k+ a day to even think about gaining weight and whole milk is just awesome for that. 2-3L is like 1.2-1.8k calories. Besides that if you just have your normal other meals it shouldn't be too hard to hit 3.5-4k.

Daigomi South Africa. October 26 2011 23:42. Posts 4301

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Can someone explain bf% and cutting to me?

When I started SL, I weighed 81kg at 18% bf. After almost two months now, I weigh around 85kg at 18% bf. What I'm not sure about is what this means. If I picked up 4kg without a change in bf%, does that imply that 82% of the weight I picked up is muscle (i.e. 3.2kg muscle)? In the same vein, does 18% bf of 85kg mean that there's 15kg fat, and will dropping my weight by 5kg (without losing muscle mass) decrease my bf% to 12%?

I'm not sure if I'm oversimplifying things or if things are that simple. I thought I'd start cutting once I reach my weightlifting first goals, which are still a few months away, but these questions have been bothering me so I thought I'd ask.