I think the concern is losing muscle along with fat if you have too much of a calorie deficit. But tbh it's hard to find a source in either direction that looks remotely reliable.
― socka flocka-jones (man alive), Friday, 8 July 2016 15:46 (seven years ago) link
In my case I've basically maintained the same calorie level and the same weight while making slow but steady lifting gains (which I would assume means I must be losing at least a little bit of fat and gaining at least a little bit of muscle in the process). You may also not need that kind of caloric surplus to begin with if you're not fully doing the starting strength thing of constantly increasing weight.
But I'm not shredded or anything, if that's what you're going for.
― socka flocka-jones (man alive), Friday, 8 July 2016 15:48 (seven years ago) link
SHRED BIG OR GO HOME
― illegal economic migration (Tracer Hand), Friday, 8 July 2016 15:49 (seven years ago) link
I'M BOSS OF THIS GYNM
GYM
― illegal economic migration (Tracer Hand), Friday, July 8, 2016 10:49 AM (1 minute ago) Bookmark Flag Post Permalink
lol @ this typo
― socka flocka-jones (man alive), Friday, 8 July 2016 15:51 (seven years ago) link
Basically I started out chunkier than I'd like, made OK progress on SS (mostly held back by not eating enough for the first couple of months) but and six months or so managed to put on about 10 pounds, which is hopefully not all fat. And while I'm sticking with SS lifts because they're basic and it's literally impossible to just get a straightforward program recommendation on the internet, for what I want to do (concentrate on losing fat while maintaining strength) everything I've read recommends eating a moderate caloric deficit while lifting as heavy as I can. Maybe I'll fuck up and lose another year of work, but who knows?
― You guys are caterpillar (Telephone thing), Friday, 8 July 2016 15:59 (seven years ago) link
yeah sounds reasonable
― socka flocka-jones (man alive), Friday, 8 July 2016 16:01 (seven years ago) link
losing fat isn't just maintaining a caloric deficit, it's training your metabolism to burn fat instead of sugar/glycogen/protein ---not just when you're working out, but when you're just existing
the best way to do this is through low-and-slow aerobic exercise. like, really slow, almost doesn't feel like exercise slow. and for a really long time. you might hate running or cycling or swimming or rowing, but you probably can tolerate at least one of them. do a couple few hours of that in addition to weight lifting, and you will probably shed fat even on a calorie neutral diet
the endurance sports literature is pretty much unanimous on this --- "base miles" are needed for endurance and for weight loss.
― jason waterfalls (gbx), Friday, 8 July 2016 16:27 (seven years ago) link
I already walk at least 2-3 miles a day and finally replaced my stolen bike (thanks, philly) with the goal in mind of never taking another can"b or Uber again.
― You guys are caterpillar (Telephone thing), Friday, 8 July 2016 16:36 (seven years ago) link
hmm, interesting. I've noticed that I tend to lose weight really fast when we go on vacations where we hike.
― socka flocka-jones (man alive), Friday, 8 July 2016 16:43 (seven years ago) link
easy-going hiking is a great example --- your HR is elevated, but not too much. your body is encouraged to make use of the many dozens of thousands of calories available in fat form, instead of plowing into your glycogen reserves, or worse, protein
"conversational pace" is what gets bandied about the most, and, in the case of hiking with friends or family, the most likely to be maintained just out of social decorum. when you're out alone it's tempting to go faster, because you're out for exercise, right? and isn't the point to work hard? but virtually all professional endurance athletes (eg cyclists) spend the bulk of their time just puttering about.
some google terms -- MAF heart rate 80/20 LHR
my own experience has been that I lost more weight after a couple months of long, easy runs (1-2hrs) that didn't feel that hard than I did after a similar period of doing shorter (30-45min), considerably more intense runs that left me gassed
― jason waterfalls (gbx), Friday, 8 July 2016 16:58 (seven years ago) link
i climbed a lotta outdoor staircases on my last weeklong trip to LA and lost 7 or 8 lbs.
― helpless before THRILLARY (Dr Morbius), Friday, 8 July 2016 17:17 (seven years ago) link
cardio definitely
if you lift a few times a week running even 30 mins a week or every couple of weeks or hiking will do wonders
only thing is if you are avoiding high impact exercises i would go for cycling as it does wonders for your calves and legs
swimming is good if you still have quite a big of energy to expend
― F♯ A♯ (∞), Friday, 8 July 2016 17:32 (seven years ago) link
bit
― F♯ A♯ (∞), Friday, 8 July 2016 17:33 (seven years ago) link
hovering around 185 past coupla weeks after being stuck at 165 since last summer. ^_^
― clouds, Friday, 8 July 2016 20:36 (seven years ago) link
well, yeah...
but consider the source, man! then Lift Weights Faster pfft
― Larry Elleison (rogermexico.), Saturday, 9 July 2016 00:47 (seven years ago) link
i'm into 8-10 ish 100m sprints 3x / week. noticing better lung capacity, mobility, feeling lighter while hitting the same lifting numbers, more of a fat burn than i had with longer runs. also, yoga will rip you up and shape you by using your sw0le mass against you. fuck endurance sports man, lyfe is an endurance sport.
― riverine (map), Saturday, 9 July 2016 01:19 (seven years ago) link
the exercise i crave is all about cycles into and out of intensity
― riverine (map), Saturday, 9 July 2016 01:23 (seven years ago) link
hit 275# C&J after some time off! was really surprised by that.
― (•̪●) (carne asada), Thursday, 14 July 2016 12:32 (seven years ago) link
jesus
― clouds, Thursday, 14 July 2016 13:30 (seven years ago) link
i'm doing a pretty awesome job lately
― assawoman bay (harbl), Thursday, 14 July 2016 23:30 (seven years ago) link
not hueg numbers but being able to do things i didn't used to be able to
shoulders have gone from concave to convex, i feel like this is a milestone
― clouds, Friday, 15 July 2016 22:46 (seven years ago) link
Added just 100 calories back into my diet (so 2500) and reset my squat from 195 (where I was struggling even before I cut calories) down to 180 and now I'm comfortably completing all three sets and able to progress 2.5lb per workout consistently. Everything else is also slowly increasing slowly; I'm just left with two issues I'm still banging my head into a brick wall on:
1. I can't figure out how to front squat without feeling like I'm going to snap my hands off at the wrist- I had intended front squats to be a temporary measure to get comfortable with the rack position so I could move to power cleans, which I've been ignoring for six months, but I still can't do it. I've tried getting a form check from some of the trainers, but the best I can get is "try adjusting your grip a little." No shit, really?2. I'm trying to work my way up to body weight chin-ups (or whichever it is that's done underhanded) and I'm not sure how to progress when starting from assisted chin-ups. I've been able to move from 3 sets of 8 at +60 lbs (with a brief pause in the middle, so not perfect sets) to the same performance at +55, but I don't know if I should continue like this or try something closer to the advice in the Starting Strength book to see if I can get just one chin-up out with full range of motion starting from a hanging position (last I checked: no, I cannot).
I'm down about a pound, so that seems to be going OK too. The best discovery I've made diet-wise is that I can not only stand but legitimately enjoy a giant pile of lean ground turkey if I cook it with some MSG-laden Goya taco seasoning and mix it with a bowl of vegetables.
― You guys are caterpillar (Telephone thing), Saturday, 16 July 2016 03:28 (seven years ago) link
Have you tried bar on delts, hands crossed over for front squats?
Start with free chins as much as you can do, even if it's only half of one, then move on to assisted chins imo.
― mom us (map), Saturday, 16 July 2016 04:00 (seven years ago) link
Rack is all about your elbows up, bar resting on front delts as if they are pillows, your hands are just stabilizing things, sounds like they're doing too much to me? In any case try hands xed over, no wrist flexion with it, key is still elbows up though.
― mom us (map), Saturday, 16 July 2016 04:06 (seven years ago) link
It is pretty hard to keep the rack up while you're squatting and keeping your back straight which is what makes it such a good exercise I think. I've started doing split squats with my back foot elevated on one of those bosu balls, because god my toes aren't made of rubber, and fuck they are hard, barely any weight too. they hit my ass and quads like no other. neway
― mom us (map), Saturday, 16 July 2016 04:23 (seven years ago) link
i perversely enjoy doing 3 sets of pull ups then two assisted pull up drop sets, literally all the blood in my body goes to my lats. then straight arm press downs on the cable har dee har harrr *extreme video fx* for real though i love being able to articulate my back and use it most fully in a back exercise instead of flopping around too much and i think volume really helps w being able to do that. so like do six sets of chins if you have the time, three half reps, three assisted sets of 8, you will be doing multiple free chins in no time i bet.
― mom us (map), Saturday, 16 July 2016 04:38 (seven years ago) link
also you will be kissing ur guns in the mirror.
― mom us (map), Saturday, 16 July 2016 04:41 (seven years ago) link
you know what else? rows. they're great. i am so much better at them than i used to be. ok i'm done serial shitposting. for now.
― mom us (map), Saturday, 16 July 2016 04:49 (seven years ago) link
i only just discovered i can front rack now. i could not for a long time, not for more than one rep. stretch still hurts my wrists but not bad. the problem is likely your shoulder and back mobility. i felt like my arms were too long to reach. like i literally could not get my hands there. then it just went away. sorry not sure what i did to fix it because i've been doing all kinds of stuff lately.
― assawoman bay (harbl), Saturday, 16 July 2016 11:26 (seven years ago) link
i'm going to front squat today though
i felt like my arms were too long to reach. like i literally could not get my hands there.
This is exactly it! Glad to hear you were able to push past it, though- I've had occasional good days myself but it never really lasts. I definitely have mobility concerns (my right shoulder is semi-permanently twisted forward a little bit thanks to wearing a fully loaded backpack with one strap when I was a stupid, stupid kid), and finding a good set of stretches and exercises for it is already my project for this weekend.
I've tried the cross-hand grip, and while it's easier on the wrists, it weirdly seems to make the actual balance part of a front squat harder. I'm still not working with much weight- practicing at 75 to try and just get the movement down- so it's got to be something about my stance with arms crossed throwing my balance off. And much as I wish I could, I can't really use the cross hand grip for power cleans either :(
― You guys are caterpillar (Telephone thing), Sunday, 17 July 2016 04:01 (seven years ago) link
Was able to bench 185 x 3 today. My squat I'm not trying to increase atm, really just continuing to focus on form and not going above 135, but the closer I get to what seems like proper form, the more I really feel that 135. One thing that has helped me is wider legs.
― socka flocka-jones (man alive), Tuesday, 19 July 2016 01:47 (seven years ago) link
hang on you bench more than you squat? are these kilos?? so confused
― illegal economic migration (Tracer Hand), Tuesday, 19 July 2016 08:16 (seven years ago) link
Had a squat breakthrough today- just getting my elbows higher in the low bar position made it much more stable. I didn't realize how much of my issues with what is still my least favorite lift were due to balance problems. Was able to get through a full set of 3x5 at 185 lbs today, which isn't anything to write home about but it's a slight improvement on a caloric deficit that left me feeling like I could easily add another 2.5 on Thursday, so I'm pretty happy about it.
― You guys are caterpillar (Telephone thing), Tuesday, 19 July 2016 23:29 (seven years ago) link
yeah the more you can squinch up your shoulders behind you the more stable the "platform" for the bar is
― illegal economic migration (Tracer Hand), Wednesday, 20 July 2016 12:44 (seven years ago) link
I do bench more than I squat, but it's really a flexibility/form issue for me with the squat rather than leg strength. I think I could get down and back up with 185 lbs but my back would be rounding like crazy. (yes lbs, not kilos).
I have short calf muscles, tight hips and a shoulder problem that makes it hard for me to squeeze my lats/get my shoulders back. I actually think the shoulder issue might be the biggest setback in my squat because it makes it hard to keep my chest up.
― socka flocka-jones (man alive), Wednesday, 20 July 2016 14:20 (seven years ago) link
Overheard press up again, put up a plate (135) x 3. Tried to do a second set and couldn't even do one rep, but it still felt pretty good to hit the plate milestone. Deadlift was down today though, could only do 275, and that only for 3 reps.
― socka flocka-jones (man alive), Wednesday, 20 July 2016 21:19 (seven years ago) link
Dude that is a heavy overhead press! Amazing stuff.
― illegal economic migration (Tracer Hand), Wednesday, 20 July 2016 21:47 (seven years ago) link
Thanks! Again, this is pounds, not kilos, just to be clear.
― socka flocka-jones (man alive), Wednesday, 20 July 2016 21:49 (seven years ago) link
Feeling like my basic lifts are shaping up enough that I might try some Olympic lifts at low weights after I hit the one-year mark (September).
― socka flocka-jones (man alive), Wednesday, 20 July 2016 21:52 (seven years ago) link
I really enjoy olympic lifting and I think there are a lot of benefits to it. I would just advise that you take it slow and if there is any way for you to get some instruction from someone that knows what they are doing I recommend it. They are explosive movements with a lot of technical aspects and moving parts.
― (•̪●) (carne asada), Thursday, 21 July 2016 12:53 (seven years ago) link
you'll also really need to work on flexibility
― (•̪●) (carne asada), Thursday, 21 July 2016 12:54 (seven years ago) link
Yeah I mean maybe I would just start doing progression stuff toward it, not gonna jump into the lifts.
― socka flocka-jones (man alive), Thursday, 21 July 2016 13:55 (seven years ago) link
lifted for the first time in a while d/t injury -- feels good, man
― jason waterfalls (gbx), Thursday, 21 July 2016 14:40 (seven years ago) link
i don't think you read it right. he said "overheard" press.
― assawoman bay (harbl), Thursday, 21 July 2016 23:13 (seven years ago) link
overheard u pressin
― mom us (map), Thursday, 21 July 2016 23:22 (seven years ago) link
yo dawg i heard u like pressin
― assawoman bay (harbl), Thursday, 21 July 2016 23:30 (seven years ago) link