Get the girls with our special weight-loss dieting techniques
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@nDr3w
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It may have been, though I figured consistently pulling 90% of that weight for triples would be enough. Not to worry.
Extreme Dips Crew.
@nDr3w
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Marked as spam.
Lol, thanks Adz.
Steve-0
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haha jumpers, Happy Birthday Andrew! Enjoy your 21st mate, Next big party isn't until 50
Squat max today, 125kg, +5kg PB. Aiming for 400kg total (currently 395) and 5kg less fat by July 1st. Doubt I'll get the 400kg then but it's time to start the hunger games haha.
**Winter cutters crew** Checkin' in.
Squat max today, 125kg, +5kg PB. Aiming for 400kg total (currently 395) and 5kg less fat by July 1st. Doubt I'll get the 400kg then but it's time to start the hunger games haha.
**Winter cutters crew** Checkin' in.
Steve-0
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This first week has been awesome. The food is great and alot tastier then the shit I've been eating (Went full IIFYM McD's style) It's also not hard as it was a 2100cal starter week, lost 250grams lol.
Once the calories start dropping, oh lordy. Thinking of building up a set of wheels w/ slicks so I can ride more often during the week = more food.
Once the calories start dropping, oh lordy. Thinking of building up a set of wheels w/ slicks so I can ride more often during the week = more food.
haydenw
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So I've been racing bmx for almost a year, and am now fully into it. Hence why I have joined the gym etc... I have also been doing sprints on and off for around 6 months. Just wondering if anyone has any experience as to what is a good cadence (rpm) to hit.... today after a full legs session at the gym I jumped on a spin bike and after a few tries managed to hit 208rpm (with no mechanical resistance set). Just trying to gauge where I am, does anyone have any numbers they could swing my way?
Steve-0
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Quick little bump with some info: http://ausbb.com/strength-training-power-lifting/18273-benching.html
Sticky on AusBB (Owner of PTC Brisbane) was kind enough to do a write up of how to bench correctly. This man knows his shit.
Personal update: Sprained my AC Joint in a DH race last Sunday. Front tire slipped out and I went shoulder/head first into the ground. In a sling all this week, could be awhile before I'm lifting heavy again but it's getting better every day. Full ROM should be by next weekend then just have to wait for it to get stronger from there.
Sticky on AusBB (Owner of PTC Brisbane) was kind enough to do a write up of how to bench correctly. This man knows his shit.
Personal update: Sprained my AC Joint in a DH race last Sunday. Front tire slipped out and I went shoulder/head first into the ground. In a sling all this week, could be awhile before I'm lifting heavy again but it's getting better every day. Full ROM should be by next weekend then just have to wait for it to get stronger from there.
I've busted two of my fingers and haven't been able to train since the end of January. Been avoiding this thread so I don't have to see other people progressing, haha.
I can ride my bike, but no upper body weights. It's really killing my motivation to stay fit so I'm turning into a blob.
I can ride my bike, but no upper body weights. It's really killing my motivation to stay fit so I'm turning into a blob.
syphon_the_python
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Any tips on cutting? I have bulked to 98kg and wish to lean up (NB: I am 6'3 so 98kg is not enormous).
At the moment I am planning on caloric deficit such that I will lose 500g - 1kg per week. I'm prioritising protein and limiting carbs, but am still stressed about losing lean body mass. Should I look into BCAAs? Have read they may be useful to maintain muscle mass whilst on a hard cut.
Will post pics soon (no homo).
At the moment I am planning on caloric deficit such that I will lose 500g - 1kg per week. I'm prioritising protein and limiting carbs, but am still stressed about losing lean body mass. Should I look into BCAAs? Have read they may be useful to maintain muscle mass whilst on a hard cut.
Will post pics soon (no homo).
Mywifesirrational
I however am very normal. Trust me.
You will lose a bit of muscle mass no matter what (Unless your medically enhanced muscle will be lost and your 1 RM's will go down a little.) if you minimise carbs over protein you will still lose muscle mass as you need carbs for protein synthesis. Taper each down by a little bit. Aim to be in a small calorie deficit each day. If you don't have a timeline for loss - ie competition weight by a set date and can do it slower, aim to lose 500g per week at most, this will minimise muscle atrophy.
Obviously training during cutting helps reduce muscle loss - so continue to train, but you may need to taper down the intensity or total volume depending if you start to feel weak, a sign that perhaps you are too calorie starved.
BCAA's appear to help attenuate the muscle loss, although clinical trials are lacking in number and quality. They have attempted to use them during cancer therapy and frailty with mixed results. From memory leucine is the one to take, just before bed time, to minimise loss over night.
Leucine at least in mice studies have demonstrated in increase in fat metabolism, whilst in humans I have no idea?
Leucine is the one that stimulates the muscle growth/repair, but whenever you metabolise a Leucine molecule you also metabolise some isoleucine and valine. At a guess you probably already have enough of the others if you eat a high-protein diet, but I'm not sure about that so I take all 3 just in case.
As MWI said there are some recent studies around (including on dose/timing) but not many. IMO, BCAA is just about the only "muscle builder" supplement worth taking.
I also have a slightly different take to MWI re: timing for BCAAs.
Also note that it is possible to damage organs by megadosing BCAA, so for your own sake please don't do it.
As MWI said there are some recent studies around (including on dose/timing) but not many. IMO, BCAA is just about the only "muscle builder" supplement worth taking.
I also have a slightly different take to MWI re: timing for BCAAs.
Also note that it is possible to damage organs by megadosing BCAA, so for your own sake please don't do it.
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Chalkie
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Been getting into the High Intensity Interval Training lately and loving it. Here's one I did last night - 300 rep workout (not the original 300 workout)
20 (10 left, 10 right) – One arm assist push-ups (do a one arm push up but drop your other elbow onto the floor to balance)
20 (10 left, 10 right) – Cross plank knee to elbow (plank position, bring your right knee under your body and through to your left elbow, alternate)
15 – Pull-ups (wide)
20 – 20kg plate thrusters (squat to overhead press)
25 – 20kg landmines
25 – X kettle bell swings
25 – Kettle bell sit-up raise & twist
Do 2 rounds of the exercises for a total of 300 reps
I added 30 seconds of skipping between each set to pad it out a bit. Took around 20 minutes to do and shoulders were on fire by the end. Give it a shot.
20 (10 left, 10 right) – One arm assist push-ups (do a one arm push up but drop your other elbow onto the floor to balance)
20 (10 left, 10 right) – Cross plank knee to elbow (plank position, bring your right knee under your body and through to your left elbow, alternate)
15 – Pull-ups (wide)
20 – 20kg plate thrusters (squat to overhead press)
25 – 20kg landmines
25 – X kettle bell swings
25 – Kettle bell sit-up raise & twist
Do 2 rounds of the exercises for a total of 300 reps
I added 30 seconds of skipping between each set to pad it out a bit. Took around 20 minutes to do and shoulders were on fire by the end. Give it a shot.
downhillar
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Does anyone have any opinion on using the back extension bench to strengthen the lower back? I use it with a 10kg plate (I don't find the plate very heavy but I just don't want to overdo it and hurt myself). Reason being, I hate deadlifts with a passion, and found it much more appealing to use this. Obviously it doesn't do anything for your legs like deadlifts might, but for lower back strength alone is it worth using?
Have you looked at Romanian Deadlifts? I did these for a long time due to not getting on with conventional deadlifts.
You may find you get sufficient work from exercises like bent over rows, back squats and others which have a element of isometric involvement of the LB muscles.
You may find you get sufficient work from exercises like bent over rows, back squats and others which have a element of isometric involvement of the LB muscles.
Mattydv
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Update! Set a few pb's tonight, absolutely stoked. I'm in quite a bit of pain now, so definitely keen to see what tomorrow is like.
Weight is at a peak, sitting around 83.5kg's currently. Since starting in mid-March, I've gained 7kg's. Deadlift has gone up from 100kg to 160kg, bench has gone from 50kg to 72.5kg and squat has increased from 80kg to 125kg. Absolutely stoked with the results over the past 6 weeks, and have definitely got to thank a few individuals in this thread for all the help given to me thus far.
Short term goals are 90kg by the end of June, maintain my weight over the snow season and hit 200kg deadlift + 100kg bench by October. Keeeeeeeen.
Weight is at a peak, sitting around 83.5kg's currently. Since starting in mid-March, I've gained 7kg's. Deadlift has gone up from 100kg to 160kg, bench has gone from 50kg to 72.5kg and squat has increased from 80kg to 125kg. Absolutely stoked with the results over the past 6 weeks, and have definitely got to thank a few individuals in this thread for all the help given to me thus far.
Short term goals are 90kg by the end of June, maintain my weight over the snow season and hit 200kg deadlift + 100kg bench by October. Keeeeeeeen.