thread of getting sw0le

which Kirkland flavor is your favorite?

xp

i bought some of those kirkland bars, got sick of them, let them sit for a couple months. i tried to eat one last week and it was completely petrified.

creatine is cheap and may have some benefit so why not.

i do two scoops of myprotein brand "strawberry cream" in some unsweetened almond milk when i get home from the gym, along with a bowl of oatmeal. it's fine.

the real secret to any lifting success i have is boar's head brand turkey pepperoni and axelrod nonfat cottage cheese. together. alternating bites. it is my favorite meal of the day.

whenever i hear "creatine" i think of mark mcgwire and his bulging neck, it's like pavlovian for me

i mean from what i can tell it helps, doesn't hurt, and is affordable alongside (or in!) protein powder so why not.

Re the Kirkland bars -- they've introduced new softer versions.

Cookies and Cream > Chocolate Peanut Butter > Chocolate > Cinnamon Roll imo. Those are the ones I've had, don't know if there are others.

just fwiw the vast majority of ppl don't need more than 1g/kg/day of protein, and definitely no more than 1.5g/kg/day for sw0leitude

yr just gonna pee out most of it

do ppl do shakes etc even on days they don't work out?

too true jeeb my man

the thing to look out for in all these whey powders/bars is sugar intake

look for the ones with the least amount of sugar because they add up if you are consuming them twice a day and could prevent from getting rid of excess fat

whey powder works in my experience but with caveats, i stopped using it about 3 years ago -- i was using a cheap one, eas vanilla flavoured for the most part

everyone's body is different but it was always by the fourth month of consecutive use, i would get crazy side effects

i tried the 6 eggs a day thing and got bad side effects as well

both are good for gains but i found as soon as i stopped the powder i would lose some gains quickly, with eggs not so much loss

anyway i know it's pricey and time consuming but after that i decided the best way to consume protein is naturally especially with natural meats with animal fats -- it helps your body absorb the protein better, because as gbx said, the body doesn't absorb synthetic protein very well

there are highly quality isolates like the one tracer hand mentioned, but those were too expensive for what i was going after or just not worth it

i'd rather enjoy a good piece of meat

I can't seem to find definitive science on the whole how much protein you can digest in a sitting/day thing. It sort of *seems* logical that you might retain protein better from a steak than from a powder dissolved in liquid, but then with steak you are getting a lot of fat too.

xp to tracer

depends how much you're working out

if you've done a hard work out muscles can take more than a day to recover, so theoretically if you're resting the day after you work out, your muscles still need protein to regenerate protein tissue, so depending on how much recovery you need, you probably still need at least body percent amount of protein -- thing is lots of people overestimate how much protein they need to recover, so ya, maybe a little more protein than your muscle mass is needed, but not as much as a normal work out day, because on work out days you have to account for low sugar levels that lifting depletes rather quickly

xp

fat is does not make you fat, right?

also you're googling the wrong terms

there is a growing amount of cases where the small intestine is observed absorbing hydrolyzed protein at a lower rate

https://www.ncbi.nlm.nih.gov/pubmed/2211428

the concept is not specific to protein but any hydrolyzed material or isolates

too lazy to search for a better source but that'll get you started

it should be said though that food science is really at its infancy so a lot of this is recent research based on smaller studies

over the last 6 weeks or so i went up 7 pounds and then 7 back down but i feel/look noticeably leaner/more defined, and i think counting macros, eating what sometimes feels like too much (lol), plus the protein powder/creatine deserve the credit. i'm p small framed so i'm happy with how this plan played out for me.

fat is does not make you fat, right?

well only to the extent that it's dense with calories. I mean eating a huge steak is going to give you a lot more overall calories for the same amount of protein as a protein powder.

so counting calories is a very primitive way of looking at how body works though

the more muscle mass you have the more calories you will burn just by sitting

this is why it's case by case because it depends what type of body and lifestyle you already have

the more muscle mass you have the more calories you will burn just by sitting

But I remember reading that it's not all that much more, like having significantly more muscle mass still only gives you like a high 2-digit or low 3-digit amount of extra calories burned at rest in a day.

muscle mass is just part of it, you also have to account for metabolism

you can maintain a fast metabolism by doing cardio

ime:

my metabolism has gone up and down throughout my life and i have been able to predict how much weight i'll lose/gain based on supplementary cardio, where if i start doing cardio when i'm lifting, i will need to eat more and different types of foods otherwise my body will shrink/lose weight in other parts of my body that are not my stomach

the way i picture metabolism is like a wheel, when you do it, you are spinning the wheel faster, and when you stop doing cardio, the wheel slowly slows down -- faster metabolism burns calories faster

not based on science obviously, but i felt cardio used energy differently because i felt a different type of tired after it as opposed to lifting

i should say i lost weight with the cardio/lifting combo at a faster rate and in other parts of my body than when i was only doing cardio every day

obviously if you exercise more, you will lose more weight if you eat below what your're supposed to

i found that eating what i'm supposed to and how much of it i could eat was based on my weight and metabolism

anyway, i'll stop after this. i kept a journal of what i ate, what exercises i did, and how much weight i lost/gained, and body fat levels based on different exercise routines (only lifting, more lifting/less cardio, only cardio, less lifting/more cardio), and they did make a difference, and i also cut out things that would make my stomach fat no matter how much exercise i did, so i avoid those foods on weekdays. i think everyone has a set of foods that makes them fat, just from observing some of my exes, who were also into exercising, and they could get away from eating other stuff and not getting a fat stomach. so i stopped eating everything except basic foods. and slowly added and removed stuff that i noticed was making me fat or feel unhealthy. it took me about one year to know how my body reacted to all the foods i ate, but it was worth it

this is totally bro sciencey, but it's kinda based on this pseudo korean type of diet where they think there are 7 different body types, each with different types of foods that they can/can't eat, but i don't adhere to those body types, just what i sense what foods are making me feel "bad" and i eat them for like a couple weeks

i swear i'm not crazy

well maybe just a little bit

this is what a day of no work does to me, sorry everyone

215 x 2 bench tonight, new best. Woot.

map made a really kick ass gym routine for me and I’m very stoked about it. Today was the first day I’ve ever bench pressed w a barbell (65lbs lmao). I think I was intimidated bcz I was afraid of looking dumb and also I just didn’t know what it felt like. It feels good and it’s real easy and I feel a lot more confident abt it!! It feels like it’s working my body more effectively than dumbbell benches.

I also got a blender bottle which is cool, it turns out making a protein shake w water instead of milk is really insipid but way easier to chug after a workout.

i am glad for you but i am warning you don't insult my beloved dumbbell bench press

I DBP’d for like a year so I am not one to judge!! I’m just happy I got over my hurdle of scared-of-barbells

waddup? stevie d is up that's what

Since becoming single I've been going to the gym a lot more - even on the weekends which is a deep cut for me!
Noticed a few pains in places like my elbows, which is a bit annoying as I know I need to build up my tricep/arm strength a bit.
I also kind of want to work out a good way to lose weight around my chest. I've always had quite a broad chest which looks mooby if I don't exercise. I do the resistance machines, but I'm worried this is only going to make things more pronounced.

Really I'd like to move away from resistance machines and start learning how to do free-weights / full body exercises but I basically don't know where to begin and find the free weights area irrationally intimidating

this is the thread for you! scroll up and see if anything strikes your fancy or if you would like a quick recap of free weight basics

waddup? stevie d is up that's what

― you bet, nancy (map), Monday, April 30, 2018 11:05 PM (nine hours ago) Bookmark Flag Post Permalink

awwww 💪👍

i can't recommend this site enough: https://exrx.net/ get lost in there

it hit me recently that in my pursuit of GAINS I have gotten slightly fat, so I decided to freeze my GAINS, focus on maintaining strength, and use a calorie app to cut a bit.

this is hard. I think I need to reduce my calories a bit more to give myself room for error. I actually somehow gained a couple pounds since I started this.

give it a couple weeks before you start taking the scale seriously imo. tho honestly unless you have a specific number you are trying to hit like you are weighing in for a fight or something i suggest just trying to hit a rough caloric ballpark and judging by the mirror, which is what will drive satisfaction ultimately.

i spent like a year obsessively tracking and weighing and that level of microfocus just distracted me from the very real progress i was making both aesthetically and in strength.

I mean it was definitely prompted by aesthetics and not just the scale -- otherwise I'd attribute it all to muscle weight gains. My trunk is noticeably a lot thicker and sort of boxy looking now, and I'm not really liking it, and there's a good sized layer of fat on my belly -- always a problem for me but the lifting has sort of pushed it out more. I don't look terrible and I definitely look fitter and stronger than I did, but I don't want to get any bigger until I get leaner.

are you still keeping up with reducing starchy carbs

yeah i'm in the same boat. when my daughter was born in november i was like fuck it and was like dipping oreos in peanut butter and stuff (tho still lifting). the gains were good but i def got a little soft.

my strategy for the last two months or so has been to set an unrealistically low caloric goal (ie 1000 or so below maintenance) and to hit it when i feel like it. if i go over it's not a big deal b/c there's no way i'm going 1000 calories over so i'm still on the right track. it's working, albeit slowly.

eat real food mostly vegetables iirc

certain vegetables are good dipped in peanut butter it's true

Weight’s a funny thing earlier last year I dropped 13 kilos by eliminating most carbs from my diet and eating one that was oriented towards green veggies and beans with some eggs, meat, fish and cheese. After about 6 months it levelled off but I’ve still been slimming around the waist, and getting new holes put in all my belts. These seems like a decent outcome. This Along with Pilates twice a week and I now have abs and core strength which is a pretty new experience for me.

are you still keeping up with reducing starchy carbs

― F# A# (∞), Thursday, May 10, 2018 1:20 PM (one hour ago) Bookmark Flag Post Permalink

I basically cut pasta which used to be a go-to lazy dinner for me a lot. I eat bread in the morning but it's high protein, high-fiber multigrain bread. I eat rice but I take a much smaller helping of it than I used to. I've increased my veggies. I rely on berries when I feel like I want sugar.

Work unfortunately has a snack stash and it's hard for me to consistently avoid the granola bars. I do think I look a little better so maybe the scale will eventually show it.

ed otm

that's what i've been rooting for for quite a while

starchy carbs stick to your intestines, eating anything that makes you shit (eat fiber whenever you can, except weekends i would say) helps, as well

i love trader joe's bran cereal

some good steel cut oats, as well, but i was raised on porridge

man alive

ya man just give it some time

when you change yr diet, i would say it takes 2-3 weeks depending on yr body to show results

experiment w different amounts of granola bars, maybe you can zero in on a good balance

when i'm craving something sweet, i eat dark chocolate, sometimes ritter sport's hazelenut dark chocolate, but i only eat four little squares, and i do that maybe 2-3 times a week, but not every week

I found a 99% dark chocolate which is surprisingly good. Lately I’ve been allowing myself a chocolate croissant before frisbee on Saturday morning and a burger after. It’s also the only time during. The week I’ll drink beer. This seems to be okay.

I’m also not too strict if someone else is cooking for me. Last Sunday our French friends made crepes for us - my insides weren’t right for days.

Sometimes I crave something bready and make farinata which is a pancake made with chickpea flower water and olive oil, delicious and high in fibre and protein.

https://goo.gl/images/4wjDw8

unfortunately even dark chocolate is something I tend to overeat. Sugar just begets more sugar for me. That's why I try to stick to berries, which you can really eat a surprising amount of without adding a lot of cals.

So into my new routine, doing barbell benches and incline benches feels really great and I can’t wait to see how much weight I’m able to add over the next few months

Still getting the hang of deadlifts, my lower back is less and less sore each week, I think it’s a combination of me getting the form right but also just those muscles strengthening?

I thought I could do that with dark chocolate too but I just pigged out on it anyway. I quit processed sugar about two weeks ago. It was less painful than some make it out to be and I've been mostly successful in avoiding its hidden forms. It does get weird walking through the supermarket and looking at almost everything and thinking "I don't eat that now."

just read this, hope you all like it https://www.t-nation.com/training/you-dont-know-how-to-curl

i feel like i am getting very str0ng in 2018, doing a lot of reps & doing a good job

nice

Still getting the hang of deadlifts, my lower back is less and less sore each week, I think it’s a combination of me getting the form right but also just those muscles strengthening?

― the masseduction of lauryn hill (Stevie D(eux)), Saturday, May 12, 2018 11:48 AM (one week ago) Bookmark Flag Post Permalink

rippetoe on soreness, pretty interesting

https://www.youtube.com/watch?v=D2OA9x9UcXU

i tore my rotator cuff about 6 weeks ago and had to reset everything. i decided to try and get an inch or two lower on the squat and it's been eye-opening. it's hard working back through weights i would have breezed through earlier. i feel stronger now though, weirdly. i "sit down" more and feel it more in my core. the deadlift too, I've gone back to basics. i think basically no matter how awesome you think you are you can always improve your form.