Workout Programs & Diet

2011-07-12 09:21:53

#4851

Kampframmer: Esq.; +313|5003|Amsterdam

My brother and a friend of mine often go with me on my 6km run, but they skipped out a few times and i also do HIIT and it is starting to show.
We all went for the 6km run today and i held back at the start (starting nice and easy, but also holding back so we can run as group), but i kept up with my pace and they started slacking.
I made it back almost 2 minutes faster, with energy to spare.

2011-07-12 15:49:09

#4852

Jaekus: I'm the matchstick that you'll never lose; +957|5339|Sydney

Kampframmer wrote:
Jaekus wrote:
http://4.bp.blogspot.com/_dtaWqzV6d7M/T … ussion.jpg
Lets face it.
Someone with 0 knowledge on fitness would take a ripped idiots advice over mine any day. And to be honest, it might seem stupid of them to do so, but i dont blame them.

Yeah. I found it interesting though since you go on any bodybuilding or fitness site and they all say "six small meals a day instead of 3 large ones" or whatever.

Further reading: I have covered the topic of meal frequency at great length on this site before.

The most extensive review of studies on various meal frequencies and TEF was published in 1997. It looked at many different studies that compared TEF during meal frequencies ranging from 1-17 meals and concluded:

"Studies using whole-body calorimetry and doubly-labelled water to assess total 24 h energy expenditure find no difference between nibbling and gorging".

Since then, no studies have refuted this. For a summary of the above cited study, read this research review by Lyle McDonald.

Earlier this year, a new study was published on the topic. As expected, no differences were found between a lower (3 meals) and higher meal (6 meals) frequency. Read this post for my summary of the study. This study garnered some attention in the mass media and it was nice to see the meal frequency myth being debunked in The New York Times.

Also remember Jack LaLanne ate only two meals a day and he is like the Godfather of modern fitness.

2011-07-16 03:33:58

#4853

Kampframmer: Esq.; +313|5003|Amsterdam

I think ive found part of my problem.
When doing OHP youre supposed to have your elbows at the same level or between your hands, but i when i did it i pointed my elbows out.

https://static.bf2s.com/files/user/56161/Naamloos.jpg

Heres a very crude drawing made in paint to illustarte what i mean (if it wanst clear yet) The black line is the way i have my arms when the bar is down, and the red line is sort of the way its supoosed to be (you could see this clearer from the side, but i cba to make a 2nd drawing)

2011-07-16 03:38:23

#4854

Kampframmer: Esq.; +313|5003|Amsterdam

Still have to go to the doctor and i'll probably get redirected to a specialist.
Thing is, ive had this problem for months now, even though it has been manageble for a long time, its never recovered 100%, even after short breaks when it flared up real bad.

2011-07-16 04:20:58

#4855

Jaekus: I'm the matchstick that you'll never lose; +957|5339|Sydney

This might help, though it makes no mention of elbows being forward, which it does in the book: http://startingstrength.wikia.com/wiki/ … #The_Press

2011-07-16 04:25:28

#4856

Kampframmer: Esq.; +313|5003|Amsterdam

yeah i started to read up on SS form.
I already read all there was on the squat, so theres no form issues there (although i go parallel and not atg) and my DL was okey (it needed some work), same with bench press, but i never checked anything on ohp so i guess that was my first big mistake towards my injury.

2011-07-16 04:28:08

#4857

Kampframmer: Esq.; +313|5003|Amsterdam

Cant do it standing, even though rippetoe says so. Ceiling is too low

Last edited by Kampframmer (2011-07-16 04:28:24)

2011-07-17 20:16:46

#4858

Jaekus: I'm the matchstick that you'll never lose; +957|5339|Sydney

Posting from my gym on my phone

2011-07-17 21:50:13

#4859

Stimey: +786|6281|Ontario | Canada

go squat fgt

2011-07-18 04:46:21

#4860

Jaekus: I'm the matchstick that you'll never lose; +957|5339|Sydney

I already did

2011-07-19 09:26:16

#4861

SonderKommando: Eat, Lift, Grow, Repeat....; +564|6820|The darkside of Denver

https://static.bf2s.com/files/user/12050/heavyweightcsnpc.jpg

Went to the Colorado State NPC Championship this weekend. My sister was doing the open figure comp. Wifey didn't compete this time either.

Fucking heavyweight class was unbelievable!

2011-07-19 20:52:08

#4862

Stimey: +786|6281|Ontario | Canada

I wonder what the steroid/growth hormone usage rate is with those guys

2011-07-20 16:13:41

#4863

SonderKommando: Eat, Lift, Grow, Repeat....; +564|6820|The darkside of Denver

Stimey wrote:
I wonder what the steroid/growth hormone usage rate is with those guys

You dont wanna know.

2011-07-22 13:47:18

#4864

PrivateVendetta: I DEMAND XMAS THEME; +704|6352|Roma

squatted for the first time almost 2 weeks today. in Fact, first workout of any sort.
Stairs will be the death of me.

https://static.bf2s.com/files/user/29388/stopped%20scrolling%21.png

2011-07-22 13:50:20

#4865

PrivateVendetta: I DEMAND XMAS THEME; +704|6352|Roma

Whoever karma's me, it was n't an exercise, it was getting to me room after squatting

talking to you..taiwan?

Last edited by PrivateVendetta (2011-07-22 13:51:08)

2011-07-22 13:53:58

#4866

13/f/taiwan: Member; +940|5859

hello

2011-07-22 14:42:48

#4867

11 Bravo: Banned; +965|5398|Cleveland, Ohio

i never really liked protein powder because it never worked for me......until now. dunno why but this stuff is really working for me.

9/10

http://www.gnc.com/product/index.jsp?productId=3523715

2011-07-22 15:49:03

#4868

pirana6: Go Cougs!; +691|6451|Washington St.

11 Bravo wrote:
i never really liked protein powder because it never worked for me......until now. dunno why but this stuff is really working for me.

9/10

http://www.gnc.com/product/index.jsp?productId=3523715

hmmm. I never really saw much help from Protein Powder but I continued to take it because it seemed like I should. I'll look into this thanks.

2011-07-22 16:02:39

#4869

m3thod: All kiiiiiiiiinds of gainz; +2,197|6832|UK

probably you're overly dependent on it. Its a supplement nothing more, your protein intake should first and foremost be derived from whole foods.

twice a day max for me 1 after workout and 1 wherever i can fit it (if i can be arsed).

Blackbelts are just whitebelts who have never quit.

2011-07-22 16:19:05

#4870

11 Bravo: Banned; +965|5398|Cleveland, Ohio

Ya I only have one scoop before the workout and two scoop afterwards.

2011-07-22 17:46:12

#4871

pirana6: Go Cougs!; +691|6451|Washington St.

Damn! I was taking 2 scoops every other day after my workouts! Maybe not enough then?

2011-07-22 18:23:56

#4872

justice: OctoPoster; +978|6902|OctoLand

Yo BF2s fitness gurus, I want some abs, I mean it's fairly solid right there, no spare tyre or anything, but I would like some definition....Gimme some exercises to do (daily) apart from crunches. I don't really work out on a regular basis, but I do run 5 miles every morning on very difficult terrain, so aerobically I'm all good.

I know fucking karate

2011-07-22 18:56:40

#4873

11 Bravo: Banned; +965|5398|Cleveland, Ohio

Captains chair

2011-07-22 19:03:31

#4874

scooops

2011-07-22 19:30:53

#4875

11 Bravo: Banned; +965|5398|Cleveland, Ohio

Captains chair is hands down the best ab exercise

BF2S Forums Workout Programs & Diet

Kampframmer wrote:

Jaekus wrote:

Stimey wrote:

11 Bravo wrote:

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