thread of getting sw0le

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.

its all about the form baby!

Recently was advised by a good lifting trainer that I'm actually squatting TOO deep now, which was weird to hear since I've struggled with depth for so long. It made sense though-- started to feel like I was losing power at the bottom of the squat.

yeah power lifters go just below parallel, if what u care about is how much u can lift then just stop there, going lower is cool tho for other reasons, like an olympic lifter

https://i.imgur.com/uOVPCai.png

bro check out that shelf he made w his traps

https://i.imgur.com/MZ4daz6.png

thats liao hui u guys know the absolute unit lasha tho

https://www.youtube.com/watch?v=Ss2de7kwcA8

siiiiiiiiiiiiick

ridiculous speed/explosiveness

def have decided against taking up olympic lifting at my age though, I'll stick to the basics

that guy prob has a 35 inch vert despite being pretty fat

yeah olympic lifts arent easy

good lord

getting depth on a squat is cool tho imo u exercise a wider range of motion get flexible and so forth

like theres a bunch of technique stuff w a power squat that helps u get the weight up but it doesnt really mean yr getting stronger in a ~holistic~ sense, utilizing the bounce vs doing a pause squat and so forth

i took a break from weights for three weeks, just ran and did yoga, and my legs are feeling great - was having some knee issues. i did a few light front squats today and ehh i might just stick with long hold warrior poses + doing all those little adjustments getting good alignment etc for a while.

i like the combination of lifting and yoga i find them very complimentary

+1 me too.

trainer tonight said that my speed is actually very good on deadlift, he said I'm "a natural athlete." This is the only sport where I have ever heard that, lol.

i literally just can't when it comes to anything involving a ball and i'm extremely clumsy in everyday life but i've had more than a few people compliment me about my form and flexibility with weghts and yoga. always nice to hear when you grow up thinking you aren't a physically talented person.

Yeah p much me. I was klutzy and slow at processing, like I'd always fuck up drills or be unable to understand what the coach was yelling at me to do. I did become ok at baseball but that's a slower sport. The fact that there's this sport where all you have to do is pick up heavy shit with good form at your own pace is a revelation for me.

lagoon otm

u guise im eating so mucf

Yeah man, it makes you hungry. Still haven’t quite found the right balance between adequate protein/calories for strength gains and not growing my belly.

i find myself hungriest on heavy deadlift days. like yesterday at work i was seriously considering eating the tums from my desk drawer, on some ate-all-the-tarragon-drank-all-the-soy-sauce shit

i basically had to stop lifting cause it made me insanely fat, but i lost the weight and im back baby lol

i did some cleans after getting stoked on those oly lifting videos, felt like a total spazz cld see getting into the form tho theres a lot going on there very diff from power lifts

I'm usually fine for most of the day, everything measured out like "Ok, here's my 3 eggs with veggies for breakfast, here's my mid-morning protein bar, here's my grilled chicken lunch, here's my afternoon protein drink and fruit, here's my sensible dinner," but then around 10pm I'm just like "UNNNNGH ALL THE CALORIES" and wind up making myself a ridiculous shake and then still being hungry and eating another meal.

lol just gotta go to bed at 9 i guess

hey sw0lies I’m lifting 3x a week and it feels gret

I’m currently protein shaking after each workout but should I be doing it every day?

it doesnt matter nothing matters, just lifting is fine tho

i did more cleans what a weird lift like i was just going along doopie doopie doop cleaning that bar up there when i totally just bonked but like i cldnt feel that i bonked there wasnt that usual muscle fatigue but i just cldnt get the bar up, i need to work on getting low thats tough wld be cool to do an olympic clean thats where the real action is

it doesnt matter nothing matters, just lifting is fine tho

― sprout god (lag∞n), Sunday, May 27, 2018 10:15 AM (three minutes ago) Bookmark Flag Post Permalink

just after lifting is fine

also just lifting is fine

you should just figure out how much protein you need per day and if shakes help you get there that's fine. Some say eat more protein on the days you lift than the days you don't. Doubt it makes a massive difference as long as you're overall eating enough protein.