OT: Fitness and Nutrition IX

[NotProkofievian]

What Sheiko you done? What kinda strength gains you got?

I did his beginner program. I doubled my squat. Deadlift didn't go so well, as the partials didn't transfer. In his beginner program you do full range deadlifts maybe 3 times during the 10 week program. The only weakness in his system, IMO, is that there is no bridge program between beginner and intermediate, the way that there is for SS (texas method). Moving from progressing once per week to once every 4 weeks seems wasteful. It might be in his book, though, I haven't read it yet.

I really liked it, and I'll be going back to it.

 

[CapSpace]

It is that bad

Calories deficit : ok maybe.
Low carbs : I'm gonna eat the walls and yell at the clouds.

 

[Mrb1p]

I did his beginner program. I doubled my squat. Deadlift didn't go so well, as the partials didn't transfer. In his beginner program you do full range deadlifts maybe 3 times during the 10 week program. The only weakness in his system, IMO, is that there is no bridge program between beginner and intermediate, the way that there is for SS (texas method). Moving from progressing once per week to once every 4 weeks seems wasteful. It might be in his book, though, I haven't read it yet.

I really liked it, and I'll be going back to it.

Your squat went up but not your deadlifts? Do you squat low bar? Sounds like either you didnt make much strength gains, mostly technical or you have technique issues with your deadlift. Usually squat gains transfer really well to the deadlift, unless youre a cheater puller.

I did Smolov two years ago and it shot my squat up 100 pounds but also my deadlift 50 pounds.

 

[NotProkofievian]

Your squat went up but not your deadlifts? Do you squat low bar? Sounds like either you didnt make much strength gains, mostly technical or you have technique issues with your deadlift. Usually squat gains transfer really well to the deadlift, unless youre a cheater puller.

I did Smolov two years ago and it shot my squat up 100 pounds but also my deadlift 50 pounds.

The bolded is certainly correct. The specific issue was tightness off the floor. The ''make the bar move-ness.'' In addition to a technique thing, because of the limited rowing in the program I struggled keeping my upper back tight. By the time the bar started moving, it was over.

I still pulled more than I squatted, but not nearly what I was expecting to pull. I squatted a pretty brisk 140kg, but 150kg was a real fight. However, I had done 160kg from just below my knees for reps the week before my test quite easily.

edit: and I squat low bar. I have a very long torso, though, which means my posture is still quite upright.

 

[Mrb1p]

The bolded is certainly correct. The specific issue was tightness off the floor. The ''make the bar move-ness.'' In addition to a technique thing, because of the limited rowing in the program I struggled keeping my upper back tight. By the time the bar started moving, it was over.

I still pulled more than I squatted, but not nearly what I was expecting to pull. I squatted a pretty brisk 140kg, but 150kg was a real fight. However, I had done 160kg from just below my knees for reps the week before my test quite easily.

edit: and I squat low bar. I have a very long torso, though, which means my posture is still quite upright.

Respectable numbers, 2nd strongest dude in this thread, I believe.

Yes, that was yet another humble brag guys

 

[Justin11]

So many powerlifters in here

 

[NotProkofievian]

Respectable numbers, 2nd strongest dude in this thread, I believe.

Yes, that was yet another humble brag guys

One notes that I did not share my bench number lol.

This was my first real success with strength training. I had done starting strength a number of times but I always stalled at the same point, and the advice was always ''eat more.'' So one time I did, and I still stalled at the same point, but I just got fatter. Doing Sheiko was like all the stories about SS were finally coming true. Most of Rippetoes admonitions were the precise reason why I wasn't making progress. For example, he only recommends the leg press for the elderly or people who can't do a squat. Sheiko views it as an easy way to safely double your leg volume. Surprise, that makes your squat go up, and you don't get as fat.

 

[BehindTheTimes]

A lean protein is a good bet. If you're doing a longer term fast, maybe ease in with some broth first. Black coffee won't break a fast, but a lot of keto people mistakenly believe their bullet proof coffee to be fasting friendly, which it isn't.



This guy's channel is pretty good for fasting/keto information. Jason Fung is also someone I've been looking into more, he's a toronto based nephrologist who prescribes long term fasts as a diabetes treatment.

Thanks Overloads. In 2 hours, I will be at the 48 hour mark and I feel remarkably well. We will see how the next few hours go, but I think 60-72 hours is well within reach atm.

 

[BehindTheTimes]

One notes that I did not share my bench number lol.

This was my first real success with strength training. I had done starting strength a number of times but I always stalled at the same point, and the advice was always ''eat more.'' So one time I did, and I still stalled at the same point, but I just got fatter. Doing Sheiko was like all the stories about SS were finally coming true. Most of Rippetoes admonitions were the precise reason why I wasn't making progress. For example, he only recommends the leg press for the elderly or people who can't do a squat. Sheiko views it as an easy way to safely double your leg volume. Surprise, that makes your squat go up, and you don't get as fat.

I had great results on SS. I eventually got a bit bored, but the results were excellent.

 

[NotProkofievian]

I had great results on SS. I eventually got a bit bored, but the results were excellent.

You are one among many. Some people have taken SS to extreme heights, not needing anything more involved until class one. I'm jelly.

 

[Mrb1p]

You are one among many. Some people have taken SS to extreme heights, not needing anything more involved until class one. I'm jelly.

Ive pushed linear to about 3 biscuits on squats, 3 biscuits on bench and 4 on deadlift. Its not until I implemented periodization and other concepts that I broke those plateaus. Now Im back on a program closer to westside method and Im feeling like its going to be great.

Hopefully Im strong enough to finally compete in a strongman comp as a HW.

 

[NotProkofievian]

Ive pushed linear to about 3 biscuits on squats, 3 biscuits on bench and 4 on deadlift. Its not until I implemented periodization and other concepts that I broke those plateaus. Now Im back on a program closer to westside method and Im feeling like its going to be great.

Hopefully Im strong enough to finally compete in a strongman comp as a HW.

Do you have little t-rex arms and a barrel chest or something? I feel like I could get up to a 4 plate dead in about 3 months, but a 3 plate bench? It's never ever going to happen for me.

 

[DAChampion]

 

[Mrb1p]

Do you have little t-rex arms and a barrel chest or something? I feel like I could get up to a 4 plate dead in about 3 months, but a 3 plate bench? It's never ever going to happen for me.

I have actually slightly longer arms than normal, my middle finger sits about 6 inches from my knee, and I feel like I have really long femurs but never bothered with looking at it. My chest is thicc for sure. Just bench more and youll see, its like magic. Im aiming at four puppies before the summer.

 

[Kriss E]

I have actually slightly longer arms than normal, my middle finger sits about 6 inches from my knee, and I feel like I have really long femurs but never bothered with looking at it. My chest is thicc for sure. Just bench more and youll see, its like magic. Im aiming at four puppies before the summer.

Or bench less. Depends.

 

[NotProkofievian]

Calories deficit : ok maybe.
Low carbs : I'm gonna eat the walls and yell at the clouds.

Lol.

 

[NotProkofievian]

Center cut steak is everything. Over here it's called bullet steak. If the label is to be believed, it's 98% lean, still tender. It's less protein per unit currency than chicken breast, but a million times more delicious. I am eating 300grams of steak, a pound of potatoes, and 13g of butter, and it's less than 900 calories.

 

[Mrb1p]

Center cut steak is everything. Over here it's called bullet steak. If the label is to be believed, it's 98% lean, still tender. It's less protein per unit currency than chicken breast, but a million times more delicious. I am eating 300grams of steak, a pound of potatoes, and 13g of butter, and it's less than 900 calories.

A true thicc boy meal. Now try to do this at least three times a day and throw in a 5 egg breakfast for massssive gainz

 

[Mrb1p]

On a meal prep topic, anybody have experience with a thermos for food? I need one, much more convenient than running after a freaking microwave.

 

[Lshap]

My vegan niece is in town. Just got back from dinner from a vegan restaurant she chose that's in Montreal East. Not only was it insanely overpriced, the limited menu was nothing but carbs -- main-course options of vegan pasta and rice. Two hours later I feel bloated.

I tried gently explaining that the healthy part of a plant-based diet is eating vegetables, legumes, etc. If all you're doing is avoiding certain foods and stuffing yourself with heavy crap, you're fooling yourself.

 

[Mrb1p]

My vegan niece is in town. Just got back from dinner from a vegan restaurant she chose that's in Montreal East. Not only was it insanely overpriced, the limited menu was nothing but carbs -- main-course options of vegan pasta and rice. Two hours later I feel bloated.

I tried gently explaining that the healthy part of a plant-based diet is eating vegetables, legumes, etc. If all you're doing is avoiding certain foods and stuffing yourself with heavy crap, you're fooling yourself.

Which restaurant ?

One thing I also hate about veganism is the fake food. Its not cheese if theres no milk, its not meat if theres no meat, its not milk if its not milk, call it what it is, almond beverage, soy paste and chickpea mash.

Also theres some belief that its greener... But then you realize that like 99.999% of their food comes from a factory and its all packaged... Yeah, I wonder.

I mean if you sustain yourself on rice, beans and veggies, cool, but thats extremely rare in the vegan community.

 

[DramaticGloveSave]

Oreos and Coca Cola are “vegan”. If you try and live off that you won’t last long. But “whole food, plant-based” eating is certainly very healthy, though those are two different things. Vegan just means no animal products, but you can eat a million different ways under that umbrella term- keto, high carb, high protein, junk, Whole Foods etc

 

[Mrb1p]

Oreos and Coca Cola are “vegan”. If you try and live off that you won’t last long. But “whole food, plant-based” eating is certainly very healthy, though those are two different things.

Plant based also means the beyond-meat burgers, fries, oils, soy product, etc. Its just as bad for the health as eating a typical north american diet.


Aight DGS, give me a high-protein plan that fits my goals and I swear to god Ill become a vegan. I have about 3700 calories to spare.

 

[Kriss E]

Oreos and Coca Cola are “vegan”. If you try and live off that you won’t last long. But “whole food, plant-based” eating is certainly very healthy, though those are two different things. Vegan just means no animal products, but you can eat a million different ways under that umbrella term- keto, high carb, high protein, junk, Whole Foods etc

Sure, and so is eating a balanced diet also including meat and dairy.

 

[DramaticGloveSave]

Plant based also means the beyond-meat burgers, fries, oils, soy product, etc. Its just as bad for the health as eating a typical north american diet.


Aight DGS, give me a high-protein plan that fits my goals and I swear to god Ill become a vegan. I have about 3700 calories to spare.

It’s also a marketing term, that’s why I put “Whole Foods” in front of it- to not include oils etc. Non-GMO whole plant foods, including soy, are definitely healthy.

In terms of a meal plan, there are definitely lots of strong as f*** vegans out there. I believe Clarence Kennedy has a what I eat in a day video out there and he’s as strong as they come and a similar size to you at 220.



Also this dudes instagram is next level. 490lbs clean and jerks, crazy parkour and tricking, few dudes on the planet have that mans combination of power and athleticism.