The Official Gym & Fitness Thread

If you were eating around 3500-4000, for the first 2 weeks I'd recommend a little higher calories than just dropping off up to 1100 at once (since your variance was so great). That's a good way to lose strength, quick. Ask me how I know and I am on strength enhancers, lol.

I'd do 3200 for 2 weeks and see what it does, then pull away another 100-150 calories for 2 more weeks.

 

I didn’t notice that pretty serious deficit because my feelings got so hurt he was insulting my running, but thats a valid point.

 

Deload week for me.

So boring

 

I meant LISS all along.... Ugh, I couldn't figure out where we were disconnecting. We aren't communicating well.

After my 2017 bulk, my raw total was just over 1,200lb. Into the summer of 2017 for cut, as a combination of weight training, caloric defecit with bad macros and running 3-5 times a week, my body fat dropped to right around 10% but my raw total dropped to just over 1k. IMO, it was a combination of not keeping enough protein in my diet, too much defecit and too much running. That's my opinion and I know my body.

2018 bulk to now, my raw total is about 1355# (400be/500dl/455sq). I have no intention of losing 20% of my strength to cut now. I believe that I've learned enough about macros, LISS and weight training to get my BF back down in the low teens without losing the heard earned gains.

 

Thanks for input. Not a bad idea. I'm in week 2. I've lost about 5lb. and I'm in volume training so I haven't 1RM'd to see what I've lost. Maybe it's better that way.

 

If you weren't doing any cardio when maint/bulking, I'd also suggest that you leave calories higher on your cut. Let the cardio do the work and leave the food to fuel you. You're also losing strength because your carb game is weak. I never cut below 300 carbs. Once grind time goes on comp prep stage - sure they will be 0 for a hot minute there, but if you're worried about your strength and your numbers, protein ain't gonna help you keep those

Everyone responds different to carbs/food, so if you know your body, then good. Do what you know/feel is best. Personally, that's been my biggest success. I've had people tell me many different things.

 

Strength loss does not necessarily mean LBM loss. You cannot use the terms interchangeably.

Extended caloric deficits result in strength loss due to glycogen loss and inability to train at the same intensity due to the caloric deficit.

Running is LISS.

Again cardio itself doesn’t lead to mass loss. I do more hours of cardio weekly than lifting and I have not lost mass. I log about 40+ miles per week.

Check out Alex Viada.

 

Not a gymnast... But have you done them? They'll get you!

 

But only if you do them in a wifebeater(as demonstrated in the picture posted)

 

Anyone have suggestions on building up shoulders without doing overhead exercises?

 

Flys, raises, flys, raises?

 

Huh?

Standing Dumbbell Flys?

 

Besides military/ohp and Arnold’s, the only other not pressing exercise for shoulders is really some sort of lateral/ front raise variations.

 

You really cannot work the shoulder well without going overhead

 

Shoulders... ahh yes.. Presses, focus proper form, no need to go heavy with shoulders - they are delicate creatures. Get that connection down, stop using your traps when doing laterals - pay attention to the mirror and watch your form. Never relax the shoulder, letting weights sit on your hips or your chest say when doing presses... always keep them under tension.

Form should be slow and controlled on the downward motion and explosion on the positive. Spend time really controlling the weights.

 

Was lazy this morning and slept in an extra hour and half. Felt good but it really impacted my eating schedule. I ended up around 1000 cals short of my typical day, not to mention short on carbs and protein. Good thing is it's deload week so I'm not pushing too hard at the gym.

First of November will start my big bulk session, gonna start a good mass gainer (funny saying that at 300lbs lol) and shoot for 6-7k cals at least.

 

mfw when I eat way more carbs than you...

 

mmmm I love shoulder day.

 

Haha! I'm usually over 400 easy, and that's without counting little surgery snacks intra and post workout.

I need to just start eating my carb maize with a spoon throughout the day lol

 

Why no overhead pressing?