The Official Gym & Fitness Thread

Shiittt. That’s a lot of meat a day. That’s goals lol.

 

I think doing keto now is very much trying to ride two horses.
This coming year I’m thinking of keeping the carbs in but using them primarily as a means of glycogen replenishment (I like carbs post workout not preworkout). If I’m suffering on my serious speed training days I may look to adjust that.
When my marathon is behind me and I’m working on my ultra I may give keto a try with IF. Serious endurance athletes do very well on IF and keto. You want your body running completely on fat. You can’t rely on glycogen in a 50-100+ mile ultra. Even The Rock can’t carry enough glycogen for 100 miles in his muscles.
The issue with road racing like half and full marathons is you still are relying on glycogen when racing for speed. Even though many people would consider 26 miles an endurance event.

I gave keto the all American try last year. I did a dedicated 28 days. I counted and measured everything. My average net carb intake was 25-28g a day. I still never got into ketosis.
I love veggies and was pissed I had to restrict my veggie intake as well as couldn’t eat things like chili because tomatoes have too many fucking carbs. That was rough.
I’m not mad I gave up pizza or ice cream, I’m pissed I can’t have corn and chili LOL.
If I tried again I think doing to with IF would improve my success.

I do about the same in macros except I push 0.7g of fat per pound of body weight. I’ve found my fat intake has been the secret to me reaching my goals. When my fat intake is higher I do not feel the misery that others seem to feel when dieting. I used to feel that way in the past but not now. But I also have a thyroid condition, which makes me different than the average person. I may actually require more fat than others. So grain of salt I guess.

 

Yep trial and error messing around with macros that work for YOU is important. Most people don’t put in the effort to do that because I requires an investment in time tracking everything. Protein can kick you out if keto too, glyceoneogenisis (spelling?). I found that using the blood meter I could get up to about 1g/lb protein and remain in ketosis while eating about 40g net carbs /day. I was eating a lot more but mostly fiber.

I know nothing about ultra endurance stuff but have seen videos on the advantages of being “fat adapted” for those. Your body will burn ketones no matter what though when it needs to. Most people don’t realize ketone production is the only way we burn fat. So even if running high carbs in a net calorie deficit ketones are being made/used.

 

Yo.

Events training day yesterday and went decently heavy for the first time since my last comp, felt freakin great.

Started with 600lb yoke carries then bumped up to 805lb for 70ft back and forth. Followed by farmers carries at 300lbs per hand, which hurt like hell with no chalk! Finished up with some stone to shoulder work and sandbag carries for max distance.

 

Thx it's a work in progress for 2 more weeks.

 

I'm gonna drive down there and teach you to bench lol guarantee with just some form changes and leg drive you'd be over 200lbs right away.

Squat and deadlift is very respectable though.

 

Big ol' veiny bastard!

 

I do rested fasted cardio in the morning at 6 weeks out but then I eat right away.

Nice on the leaning out there, people laugh at me sometimes because I go up around 305 pounds in the offseason then I come back and stage around 250 lol. I'm older now and don't go too crazy with weight. I hurt my shoulder 2 years ago benching doing 460 for 6 and on 4 my right one cut loose. Squatting I haven't hurt anything yet but I still stay under 525. I can get a great bench workout with no more than 315 and squat the same. Do 15 sets of 20 squats with 225 and tell me how you feel tomorrow. The struggle is real with the diet you have to be laser focused and it's the hardest to do. Working out is the easy part.

 

Come on. Made some setup tweaks after that video. Already feels much better. Before, I was pushing down into the floor with my feet. Pushing back is really adding tension to my upper back.

 

We had been in St Maarten for about 24 hours and all the salt intake from basically no

Long arms and being tall hurt my bench for a long time. Then I started working my back really hard and boom my bench started to get right.

 

My main three cues are this:
1. On setup squeeze your back together like you are trying to crush a coke can between your shoulder blades. Keep your lats tight and engaged. Keep that tension the whole time.
2. Leg drive! Use that video I showed you with your partner bracing your shoulders to feel the drive.
3. Straight wrists on the bar and try to focus your mind on bending the bar in half during the entire lift. It helps keep all the tension in your arms and back.

Also, pull ups and pull downs are great accessories for any type of pressing lift. Its a common misconception that bench is only a chest movement, when really its a lot more upper back/lats.

 

Yeah, now that I'm on the edge of 40, I have been experimenting training more like a bodybuilder than a PL. Mostly out of necessity as my shoulder is currently jacked up and my lower back doesn't recover as fast with heavy squat and DL workouts. I'm finding I can get just as much stimulation without the heavy (for me) weights by using very strict form, a little more TUT and more reps. Those are some huge numbers and you look big for your height which isn't easy filling out a frame like that being tall. I'm 5'8" so I look huge at a lean 180 range . I'm surprised you get up that high in the off season though, that's a lot of weight to lose each year. I don't lose any muscle really even as a natty until I start getting lean then it becomes such a balancing act to try to preserve every scrap of LBM and get rid of the sub Q fat. Looks like you will place well to me, but hard to say what the judges will be looking for that day. That's the only thing I don't like about the sport is the inconsistency in judging. Sometimes its seems like a bigger softer guy wins the day other times the judges want to see conditioning, seems like it would make it hard to prep without knowing exactly how you should come in.

 

when I started strengthening my shoulders my bench started going up. I always do accessory OHP after bench press and I finish any chest day with sets to failure on pull ups

 

Some more traffic up in this thread, I like it. Welcome!

Classic fatass I mean Physique guy here. Weighed 217.5 this morning. Eating like a jackass though - fucking cheesecake twice this week LOL.

But gah damn the STREMFS

 

Slowly upping the weight on squats and deads. Still feel my right hamstring on deads. Gonna have to go get a deep tissue massage and maybe do some yoga or some shit to work that out. Should have hit a 355 squat a couple days ago, but Ultimately failed. Setup felt wrong but I went for it anyway. Got out of the hole and started up and just stalled out. Oh well...next time. Hit 405 for a few singles on deads yesterday. Tryin to work my way back to my 375 squat 465 dead numbers from back in January. 156 lb BW yesterday as opposed to 172 back In January at my strongest.

 

Solid numbers. I have achieved most of my bodyweight goals except 3X BW DL. Came really close and looks like you will be on track to hit that. I Got a 2.5xBW squat and 1.5 BW bench but have not been able to OHP my bodyweight either which really pissed me off. That's a weak lift for me and every time I have got close I either hurt myself or start seeing strength loss from dieting. I almost had it at 185 then dropped a few lbs and lost a few lbs on OHP I always love that feeling of coming out of a deficit though and strength just takes off and everything seems like its on easy mode.

 

Pumps brought to you by Cheesecake lol







mfw i see more cheesecake tho

 

My goal has been a 500 lb pull. I plateaued at 455 for a long time. Then was able to add 10 lbs to it toward the end of last year. And i want a 400 lb squat.

My best bench was 325 years ago at about 165 lb bw. Then I hurt my shoulder and now 135 hurts. I do dumbbell now and it doesn’t bother it, but any time I do barbell it destroys it. Improvise, adapt, overcome.

 

Same goal here…….that's 900lbs for me


One day.

 

Meal 3 going down.