Weightlifting

[cry_minarets458]

Originally Posted by jordanbball17

Alright, I have an injury I need help with. During squats with weight, I get a sharp pain in my adductor region in my left leg. I don't think it's my hip flexor because the pain is more towards my groin. Yet it doesn't hurt when I do squats with just my body weight. I've been doing a few sets of exercises on the leg adductor machine to try and strengthen that muscle and that doesn't hurt nearly as bad as squatting. Did I fuck up my form somehow? I'm a female, PR with squats is 115 (just started about 6 weeks ago).

I'm not sure but I'd maybe take two-three leg days without squats and focus on ab/ad-duction exercises. Also focus heavy in leg extension/flexion exercising. Doesn't sound like anything too gruesome if you're able to squat normal body weight no problem. Maybe overuse? Idk I'm not a trainer but that's what I would do

[fridge112887]

Originally Posted by cry_minarets458

I go through spurts but anyone see any benefit to doing decline chest press/bench?

Also, when do shoulder shrugs, anyone see benefit by shrugging in rotational motion? I like doing shrugs on a smith machine but that obviously hinders ROM...

No. The chest is made of the pectoralis major and pectoralis minor. I personally believe the whole "hitting it from every angle!" theory is nonsense.

Try shrugging up and back all in one motion (as if you were trying to pinch the bottom of your neck). You don't have to go heavy. If you're doing the motion correctly, light weight will still burn.......or just do heavy carries.

[cry_minarets458]

^thanks for the info!!

[gonz085]

I do shrugs on the smith machine as well. No need for a rotational motion at all. Pinch the neck like fridge said.

[jordanbball17]

Originally Posted by cry_minarets458

I'm not sure but I'd maybe take two-three leg days without squats and focus on ab/ad-duction exercises. Also focus heavy in leg extension/flexion exercising. Doesn't sound like anything too gruesome if you're able to squat normal body weight no problem. Maybe overuse? Idk I'm not a trainer but that's what I would do

This is basically the conclusion I came to as well. I've really been focusing on strengthening those accessory muscles, as well as foam rolling and stretching religiously. I haven't been exercising this consistently since high school (5+years), so I think my body is just saying what the fuck at this point.

[cry_minarets458]

PRs on every exercise for leg day. Feeling good. My plantar fasciitis is comfortable right now. That's GOOD

[unccrombie]

need the sage wisdom from you folks on this one.

been running 1-2 miles a day, 3-4x a week.
ab workouts 1-2x a week (60 sit ups, 60 obliques for each side, 60 leg lifts, 60 running mans)
bi's, tri's, shoulders, chest, etc. on days i'm not doing abs

I feel like my abs are getting bigger and stronger, without the fat loss, which results in me looking bloated. are there ab exercises that would elongate my abs instead of adding straight muscle?

i'm 6', 185 lbs, with most the fat being around my mid section. can't seem to drop the lbs there even with my current routine.

[cazzie34]

Originally Posted by unccrombie

need the sage wisdom from you folks on this one.

been running 1-2 miles a day, 3-4x a week.
ab workouts 1-2x a week (60 sit ups, 60 obliques for each side, 60 leg lifts, 60 running mans)
bi's, tri's, shoulders, chest, etc. on days i'm not doing abs

I feel like my abs are getting bigger and stronger, without the fat loss, which results in me looking bloated. are there ab exercises that would elongate my abs instead of adding straight muscle?

i'm 6', 185 lbs, with most the fat being around my mid section. can't seem to drop the lbs there even with my current routine.

6' 178 here and I have the same exact problem. Are you Scottish/Irish/English? My legs and arms are skin and bones and the gut is the last thing that will go. I'm not fat in my mid section, wear a 33 pant but there is just no definition.

[cry_minarets458]

unfortunately, I feel all that comes down to diet. not knocking your diet by any means, but that's what my roommate taught me .. and I never listened...needless to say he looks like he can be in a magazine and I'm here looking like R2D2

what's your diet consist of?

[WidespreadMule3]

unccrombie, it all comes down to diet. I've always been told you can do abs all day every day and you can still have a belly. The bad part about fat loss is you can't really target where you want to lose fat. There's a weight loss thread that's super helpful.

[unccrombie]

Originally Posted by cazzie34

6' 178 here and I have the same exact problem. Are you Scottish/Irish/English? My legs and arms are skin and bones and the gut is the last thing that will go. I'm not fat in my mid section, wear a 33 pant but there is just no definition.

34 waist size, but with a belly. German, English, Ukrainian

Originally Posted by cry_minarets458

unfortunately, I feel all that comes down to diet. not knocking your diet by any means, but that's what my roommate taught me .. and I never listened...needless to say he looks like he can be in a magazine and I'm here looking like R2D2

what's your diet consist of?

Originally Posted by WidespreadMule3

unccrombie, it all comes down to diet. I've always been told you can do abs all day every day and you can still have a belly. The bad part about fat loss is you can't really target where you want to lose fat. There's a weight loss thread that's super helpful.

Breakfast: 4-5 oz cereal (honey nut cheerios, raisin bran, special k, honey bunches of oats), 5-6 oz OJ or milk

Lunch: 1 Chobani togurt, 2 handfuls of peanuts, and typically a combination of 1/2 a chicken breast and a green vegetable . Probably 4, 8 oz water throughout the day

Dinner: Same as lunch, typically, but a larger portion: 3/4 to 1 chicken breast and a vegetable (asparagus, broccoli, brussel sprouts). Some nights I'll mix it up and do corn tacos (avocado, onions, grilled chicken, tomatoes, lettuce) or something. very rarely have pastas or wheat based entrees.



Not sure if my portion sizes are too big, or what, but my weight has been static for years and my belly fat has been the same since 2010.

[M. Steng]

^^

Sounds like you're eating pretty good.

My best suggestion would be to switch up your workouts. Really increase the intensity. I find that circuit training for weights and high interval training for cardio have worked best for me as far as weight loss goes.

[WidespreadMule3]

I had to stop taking my protein powder because of some stomach issues and I'm back on it now. I noticed I looked and felt smaller in the mirror so when I went to the gym yesterday I weighed myself and I've lost 8 lbs. I'm assuming it's all muscle mass which completely sucks.

[cry_minarets458]

Originally Posted by unccrombie

Breakfast: 4-5 oz cereal (honey nut cheerios, raisin bran, special k, honey bunches of oats), 5-6 oz OJ or milk



Lunch: 1 Chobani togurt, 2 handfuls of peanuts, and typically a combination of 1/2 a chicken breast and a green vegetable . Probably 4, 8 oz water throughout the day



Dinner: Same as lunch, typically, but a larger portion: 3/4 to 1 chicken breast and a vegetable (asparagus, broccoli, brussel sprouts). Some nights I'll mix it up and do corn tacos (avocado, onions, grilled chicken, tomatoes, lettuce) or something. very rarely have pastas or wheat based entrees.







Not sure if my portion sizes are too big, or what, but my weight has been static for years and my belly fat has been the same since 2010.

A) when do you work out in regard to this schedule

B) cut out OJ. If you're worried about nutrients, eat 2 oranges or clementines. OJ is the devil

C) depending on when you workout, I would move your yogurt to in between bfast and lunch. Same concept for dinner but maybe cut back on portion of dinner and have something else like a yogurt before dinner.

I am not a nutritionist and I struggle with the same problem. But I've never cared about my diet bc my metabolism always kept my weight in check. But now I'm trying to get serious about my diet and that's what I would change first to see if it implemented any changes.

[unccrombie]

Originally Posted by cry_minarets458

A) when do you work out in regard to this schedule

B) cut out OJ. If you're worried about nutrients, eat 2 oranges or clementines. OJ is the devil

C) depending on when you workout, I would move your yogurt to in between bfast and lunch. Same concept for dinner but maybe cut back on portion of dinner and have something else like a yogurt before dinner.

I am not a nutritionist and I struggle with the same problem. But I've never cared about my diet bc my metabolism always kept my weight in check. But now I'm trying to get serious about my diet and that's what I would change first to see if it implemented any changes.

A.) either 3-4pm or 4-5pm
B.) what would you recommend in the morning? I hate water with breakfast
C.) the yogurt, nuts, fruit comes around 10/11am. lunch at 12

[M. Steng]

Originally Posted by unccrombie

A.) either 3-4pm or 4-5pm
B.) what would you recommend in the morning? I hate water with breakfast
C.) the yogurt, nuts, fruit comes around 10/11am. lunch at 12

Grapefruit. I have one every single morning. Delicious and I think it helps keep me fuller longer. Also, I've read pineapple is really good in the morning as well, but I'm not a fan of the taste. Also, drinking OJ is fine if you get a brand with low sugar content and not from concentrate. It may be a little more expensive but sugar is the primary concern, and without that, OJ is actually really good for you.

[gonz085]

How are you guys 34 waists at that weight? I'm 6' 1 210 and am a 34.

[M. Steng]

Originally Posted by gonz085

How are you guys 34 waists at that weight? I'm 6' 1 210 and am a 34.

I'm 6'1, 238 and I'm a 36-38 depending on the brand. The number isn't everything, it's more about your proportions and how your weight is distributed.

[dmbredsox36]

I'll trade you guys some of your height for some of my lower weight? I'm 5'3, 165...and that's after putting on about 10-15 pounds of mass during a bulk this winter. Time to adjust the diet and try to lean out for the summer though.

[WidespreadMule3]

My turn to chime in on back pain. Pulled a muscle in my lower back.

Did it doing squats about two days ago. Wasn't doing too much weight, just bad form. Tried to raise the bar using my back instead of my legs. I was in a hurry to get squats done with because I absolutely hate doing them. Hurts my knees like crazy but I know they're about the best you can do when it comes to legs. I knew I was rushing and I got cocky that my form wouldn't suffer and now I'm paying for it.

So that's my PSA for the day: always use proper form.

[fridge112887]

Originally Posted by WidespreadMule3

My turn to chime in on back pain. Pulled a muscle in my lower back.

Did it doing squats about two days ago. Wasn't doing too much weight, just bad form. Tried to raise the bar using my back instead of my legs. I was in a hurry to get squats done with because I absolutely hate doing them. Hurts my knees like crazy but I know they're about the best you can do when it comes to legs. I knew I was rushing and I got cocky that my form wouldn't suffer and now I'm paying for it.

So that's my PSA for the day: always use proper form.

This will cause havoc on your lower back. It turns into more of a good morning, rather than a squat, and the load is entirely on the lower spine.

While I'm at it, I'll update on my situation. Finally moved here to AZ this week. I convinced myself that my back was going to get better in this dry heat. It has to an extent, but it's still not 100%. I probably could squat and deadlift but that would be asinine, especially since I'm here for school. I still have the popping sounds due to the ligaments/tendons which concern me the most. One day at a time....

[dmbredsox36]

Pulled my groin/quad areas pretty good yesterday playing football - wrapped in a compression sleeve last night/today - hoping it doesn't effect my gym sessions, that's my main concern.

Seriously though, have to look into some flexibility/stretching drills and work on it consistently - hamstrings and quads have been tightening up when playing football the last few times, not a fan.

[rustysurf83]

mobilitywod.com

[dmbredsox36]

Very cool - Out of curiosity are there products you've specifically used? The Supernova 2.0 and Floss Bands look like something that would work for me.

[dmbredsox36]

You gotta be kidding me - I don't whether to be laugh or be grossed out. http://www.sbnation.com/lookit/2015/...synthol-brazil

[rustysurf83]

Originally Posted by dmbredsox36

Very cool - Out of curiosity are there products you've specifically used? The Supernova 2.0 and Floss Bands look like something that would work for me.

I am cheap so I just use lacrosse balls and my wife's yoga bands

[dmbredsox36]

Originally Posted by rustysurf83

I am cheap so I just use lacrosse balls and my wife's yoga bands

hey I can't blame you - thanks for the info though, I may check one or both of those products out.

[dmbredsox36]

I apologize in advance for the details/length, but some of the best workout info I’ve received has come from this thread, so I figured any feedback would be useful. Looking for some ideas/suggestions on carb cycling.

I put on some nice muscle/weight (high was 165) over the winter, but now would like to slim down a bit with summer on it's way. I'm 5'3, currently at 161. I'm not looking to lose a ton of weight, but dropping some excess weight/fat would be nice. Been reading up on carb cycling and figure I could give it a try - I can plan out my weekly meals and base them around heavy lift days at the gym if need be - my schedule is pretty set most weeks, both work wise and at the gym.

One carb/workout schedule I’ve come up with is below. I can easily mix in cardio/hiit on most days, and know that's a component I need as well.

Monday: High Carbs (Chest, Biceps)
Tuesday: Low Carbs (Legs, Back)
Wednesday: Low-Medium (Shoulders, Tris)
Thursday: Very Low (Rest)
Friday: High (Chest, Biceps)
Saturday: Low (Shoulders, Tris)
Sunday: Low (Rest or pick up basketball/football)

Carb Cycling Calories

Example 1 (Cut and Jacked Site)
High Carbs Day
Carbs: 161x1.7 =273.7
Protein: 161x1.7 =273.7
Fats: 161x.6 =96.6

Low Carb Day
Carbs: 161x.9 =144.9
Protein: 161x1.5 =241.5
Fats: 161x.8 = 128.8
---------------
Example 2 (Daily Burn Site)
High Carbs Day
Carbs: 161x1.8 =289.8
Protein: 161x1.25 =201.25
Fats: 161x.4 =64.4 (or as low as possible)

Low Carb Day
Carbs: 161x.7 =112.7
Protein: 161x1.5 =241.5
Fats: 161x.4 =64.4 (or as low as possible)

[fridge112887]

Originally Posted by dmbredsox36

You gotta be kidding me - I don't whether to be laugh or be grossed out. http://www.sbnation.com/lookit/2015/...synthol-brazil

Bodybuilder, no. Fucking idiot, yes. Any chump can inject oils to look like this clown. When will people learn?

[WidespreadMule3]

Originally Posted by dmbredsox36

You gotta be kidding me - I don't whether to be laugh or be grossed out. http://www.sbnation.com/lookit/2015/...synthol-brazil

So stupid. Doesn't even look natural. At least keep it semi proportional if you're gonna do something like that.