OT: Fitness and Nutrition XII

[holy]

Been sticking to my diet, definitely getting easier. Can eat the medium pizza in one sitting now, and a lot is to be said about having a keto breakfast and late dinner. Just can’t do carbs right after waking up or before sleep. Mid day it slaps harder than I do.

 

[waffledave]

Hey guys, looking for some advice.

I have been following a progressive overload program for a while now. Focused on 5 main lifts - squat, bench press, deadlift, bent over row, overhead press. Workouts alternate these lifts with squats every workout. Progressive overload so I up it 5 lbs per left every day I also do chinups, curls, push-ups, skullcrushers every workout as well, but not increasing weight every workout. Main lifts I do 5x5 and auxiliary work I do 3x8 or 3x10.

Typically what happens is I either get hurt and have to deload, or I hit a milestone like 3 plate squat, or 4 plate DL and I deload a bit because my form breaks down.

But I feel like I've plateaued a bit. Not really seeing any major changes in terms of strength or physique.

What should I do to change things up? My form is still not where I'd like it to be which is why I keep deloading (and the fact that I keep hurting myself is further evidence of bad form).

I have watched so many YouTube videos, etc... but I still feel like my form is holding me back.

Should I slow down the overload? Or maybe 5x5 is not working for me? I don't feel challenged until the 4th or 5th set. I am also starting to get bored. The only lifts I am enjoying now are squats, DL and bench.

Any suggestions for changing things up?

 

[waffledave]

Also - what are you guys doing for cardio in the winter? I have not tried winter running yet. I HATE spinning, my wife does peloton and loves it but I just can't get into it. Running is the only cardio I enjoy but not sure how to run in the winters. What do I wear as shoes?

 

[Lafleurs Guy]

Hey guys, looking for some advice.

I have been following a progressive overload program for a while now. Focused on 5 main lifts - squat, bench press, deadlift, bent over row, overhead press. Workouts alternate these lifts with squats every workout. Progressive overload so I up it 5 lbs per left every day I also do chinups, curls, push-ups, skullcrushers every workout as well, but not increasing weight every workout. Main lifts I do 5x5 and auxiliary work I do 3x8 or 3x10.

Typically what happens is I either get hurt and have to deload, or I hit a milestone like 3 plate squat, or 4 plate DL and I deload a bit because my form breaks down.

But I feel like I've plateaued a bit. Not really seeing any major changes in terms of strength or physique.

What should I do to change things up? My form is still not where I'd like it to be which is why I keep deloading (and the fact that I keep hurting myself is further evidence of bad form).

I have watched so many YouTube videos, etc... but I still feel like my form is holding me back.

Should I slow down the overload? Or maybe 5x5 is not working for me? I don't feel challenged until the 4th or 5th set. I am also starting to get bored. The only lifts I am enjoying now are squats, DL and bench.

Any suggestions for changing things up?

I'm no pro so... maybe my advice isn't worth much but, that seems like a lot of exercises per workout. Maybe you can split them up and do alternating workouts.

Also, I'd consider swapping out bent over rows for inverted rows if you're worried about injury.

 

[NotProkofievian]

Hey guys, looking for some advice.

I have been following a progressive overload program for a while now. Focused on 5 main lifts - squat, bench press, deadlift, bent over row, overhead press. Workouts alternate these lifts with squats every workout. Progressive overload so I up it 5 lbs per left every day I also do chinups, curls, push-ups, skullcrushers every workout as well, but not increasing weight every workout. Main lifts I do 5x5 and auxiliary work I do 3x8 or 3x10.

Typically what happens is I either get hurt and have to deload, or I hit a milestone like 3 plate squat, or 4 plate DL and I deload a bit because my form breaks down.

But I feel like I've plateaued a bit. Not really seeing any major changes in terms of strength or physique.

What should I do to change things up? My form is still not where I'd like it to be which is why I keep deloading (and the fact that I keep hurting myself is further evidence of bad form).

I have watched so many YouTube videos, etc... but I still feel like my form is holding me back.

Should I slow down the overload? Or maybe 5x5 is not working for me? I don't feel challenged until the 4th or 5th set. I am also starting to get bored. The only lifts I am enjoying now are squats, DL and bench.

Any suggestions for changing things up?

What are your goals?

 

[BehindTheTimes]

Hey guys, looking for some advice.

I have been following a progressive overload program for a while now. Focused on 5 main lifts - squat, bench press, deadlift, bent over row, overhead press. Workouts alternate these lifts with squats every workout. Progressive overload so I up it 5 lbs per left every day I also do chinups, curls, push-ups, skullcrushers every workout as well, but not increasing weight every workout. Main lifts I do 5x5 and auxiliary work I do 3x8 or 3x10.

Typically what happens is I either get hurt and have to deload, or I hit a milestone like 3 plate squat, or 4 plate DL and I deload a bit because my form breaks down.

But I feel like I've plateaued a bit. Not really seeing any major changes in terms of strength or physique.

What should I do to change things up? My form is still not where I'd like it to be which is why I keep deloading (and the fact that I keep hurting myself is further evidence of bad form).

I have watched so many YouTube videos, etc... but I still feel like my form is holding me back.

Should I slow down the overload? Or maybe 5x5 is not working for me? I don't feel challenged until the 4th or 5th set. I am also starting to get bored. The only lifts I am enjoying now are squats, DL and bench.

Any suggestions for changing things up?

Switch to 3 x 5 and drop the auxiliary work. That’s what I would do if you want to progress on those heavy lifts.

 

[Lshap]

Also - what are you guys doing for cardio in the winter? I have not tried winter running yet. I HATE spinning, my wife does peloton and loves it but I just can't get into it. Running is the only cardio I enjoy but not sure how to run in the winters. What do I wear as shoes?

This is my second winter running outdoors. I do it 4-5 times per week, no matter how freakin cold. It's not that bad once you get started, except for frigid wind, which sucks.

- I wear regular track pants (with lining). On really cold days like three days ago I'll wear long underwear underneath.
- Regular running shoes are fine, believe it or not, as long as you have bare parts of the sidewalk or street to run on. If I'm on the street I run on the left side, facing oncoming cars.
- Mittens, not gloves.
- For cold weather: Neck-warmer, sunglasses or ski-goggles
- Download the MapMyRun app to track distance and time, if you don't mind running with your phone

 

[Lshap]

Going cross-country skiing today with my lady friend. Looking forward to working up our appetites.

 

[angusyoung]

Going cross-country skiing today with my lady friend. Looking forward to working up our appetites.

Made me jealous,wish I could do some Cross country or downhill

 

[FrankMTL]

Also - what are you guys doing for cardio in the winter? I have not tried winter running yet. I HATE spinning, my wife does peloton and loves it but I just can't get into it. Running is the only cardio I enjoy but not sure how to run in the winters. What do I wear as shoes?

I do HIIT Cardio and body weight strength training. You can do it in your living room or basement. These types of exercises changed my life. I was a gym guy (weightlifting) for 15 years, than we had 2 kids and didn't have time anymore. I ended up gaining a good 30-35 pound. Right before the pandemic started, I decided to lose weight so went on a diet combined with HIIT cardio and in 5-6 months I had lost 35 pounds. You can also use dumbbells during some of these workouts.

These workouts are so dynamic and get your heart going. It almost becomes addictive and you push yourself harder. They're really full body workouts. I've never felt as good (cardio and strength) as I do now and i'm 42.

They all have different levels, so you start where you feel comfortable and progressively move up.

These are my favourites.

Jordan Yeah



Funk Roberts



BullyJuice

 

[holy]

Also - what are you guys doing for cardio in the winter? I have not tried winter running yet. I HATE spinning, my wife does peloton and loves it but I just can't get into it. Running is the only cardio I enjoy but not sure how to run in the winters. What do I wear as shoes?

Boxing is good. If you can have a partner hold up some pads for you to punch and move around with you’ll be gasping for air in no time.

 

[Kriss E]

Hey guys, looking for some advice.

I have been following a progressive overload program for a while now. Focused on 5 main lifts - squat, bench press, deadlift, bent over row, overhead press. Workouts alternate these lifts with squats every workout. Progressive overload so I up it 5 lbs per left every day I also do chinups, curls, push-ups, skullcrushers every workout as well, but not increasing weight every workout. Main lifts I do 5x5 and auxiliary work I do 3x8 or 3x10.

Typically what happens is I either get hurt and have to deload, or I hit a milestone like 3 plate squat, or 4 plate DL and I deload a bit because my form breaks down.

But I feel like I've plateaued a bit. Not really seeing any major changes in terms of strength or physique.

What should I do to change things up? My form is still not where I'd like it to be which is why I keep deloading (and the fact that I keep hurting myself is further evidence of bad form).

I have watched so many YouTube videos, etc... but I still feel like my form is holding me back.

Should I slow down the overload? Or maybe 5x5 is not working for me? I don't feel challenged until the 4th or 5th set. I am also starting to get bored. The only lifts I am enjoying now are squats, DL and bench.

Any suggestions for changing things up?

You can do various things, change the rep scheme, add a tempo, increase rest/difficulty, etc.
For the record, strength curve will never remain at a 45 degree upward level. As you get stronger, your weekly 5lbs increases will cease. Plateauing is normal.
Tough to really suggest anything without knowing the full details of program.
First thing I'd suggest though is to play with rep schemes. Do sets of 2 or 3 reps, play with 6reps. So instead of your usual 5 reps, do 2/2/1 or 3/2, so you do 3 reps...take 10 sec rest, then do last 2 reps.

As for the cardio, I usually jumping jacks or burpees at home.

 

[holy]

They’re saying gyms might re-open on Jan 26th here in Ontario. Thank God, I’m losing my shit over here.

 

[Kriss E]

They’re saying gyms might re-open on Jan 26th here in Ontario. Thank God, I’m losing my shit over here.

Let's hope so, and for QC/BC to follow through. I was supposed to be flown down to BC to meet with a company there right after NYE...but they closed it all too. So back to twirling my thumbs and pulling my hair.
Shit better open up soon.

 

[holy]

Let's hope so, and for QC/BC to follow through. I was supposed to be flown down to BC to meet with a company there right after NYE...but they closed it all too. So back to twirling my thumbs and pulling my hair.
Shit better open up soon.

Saw some gyms in BC were protesting the closures. Good for them.

And let’s hope so that QC and BC follow for sure, I’m heading to BC for a week next month would be nice to go to the gym there too.

 

[NotProkofievian]

This diet is really difficult if you don't know what you're doing with dried beans. I have made a few recipes now, but the only one that is both compliant to the price (€1.13 per serving) that I'd like to make again is dhal. For dinner tonight I had roasted sweet potato, and a frittata with broccoli, spinach, peppers and mushrooms, but that was about 40 cents per portion over.

This week I will try to make good hummus. I've never liked the hummus that I make, so it's time to hit the youtubes.

 

[Kriss E]

This diet is really difficult if you don't know what you're doing with dried beans. I have made a few recipes now, but the only one that is both compliant to the price (€1.13 per serving) that I'd like to make again is dhal. For dinner tonight I had roasted sweet potato, and a frittata with broccoli, spinach, peppers and mushrooms, but that was about 40 cents per portion over.

This week I will try to make good hummus. I've never liked the hummus that I make, so it's time to hit the youtubes.

What diet? Vegan?

 

[holy]

What diet? Vegan?

Nah he’s doing minimal spending.

As for the dhal man, that’s my arch nemesis of foods. How I despise dhal, only me and the one true Lord could ever know.

 

[NotProkofievian]

What diet? Vegan?

I wanted to spend 100 euros per month on groceries, subject to getting 2500 calories and 60 grams of protein per day. So far the challenge is having enough variety of foods that I actually want to eat that fit the price point.

 

[NotProkofievian]

Nah he’s doing minimal spending.

As for the dhal man, that’s my arch nemesis of foods. How I despise dhal, only me and the one true Lord could ever know.

That's an unusual one, I'll give you that. Is it the texture?

 

[lamp9post]

Hey guys, looking for some advice.

I have been following a progressive overload program for a while now. Focused on 5 main lifts - squat, bench press, deadlift, bent over row, overhead press. Workouts alternate these lifts with squats every workout. Progressive overload so I up it 5 lbs per left every day I also do chinups, curls, push-ups, skullcrushers every workout as well, but not increasing weight every workout. Main lifts I do 5x5 and auxiliary work I do 3x8 or 3x10.

Typically what happens is I either get hurt and have to deload, or I hit a milestone like 3 plate squat, or 4 plate DL and I deload a bit because my form breaks down.

But I feel like I've plateaued a bit. Not really seeing any major changes in terms of strength or physique.

What should I do to change things up? My form is still not where I'd like it to be which is why I keep deloading (and the fact that I keep hurting myself is further evidence of bad form).

I have watched so many YouTube videos, etc... but I still feel like my form is holding me back.

Should I slow down the overload? Or maybe 5x5 is not working for me? I don't feel challenged until the 4th or 5th set. I am also starting to get bored. The only lifts I am enjoying now are squats, DL and bench.

Any suggestions for changing things up?

Seems like the obvious response is to go lighter and work on your form. Do you have the means to hire a trainer for a few sessions to get some advice and feedback, or perhaps an experienced lifter to give you some pointers?

I'm curious - are you following a specific program or is this self-directed? How often do you work out? Adding 5lbs per workout sounds like it would add up in a hurry if you are at the gym regularly (especially for squats if you're doing them each workout). One program I might look at is Jim Wendler's 5-3-1. It involves working at a certain percentage of your 1rm that progresses over a 4 week cycle, then deload and repeat. It sounds like to you might be working close to your 5 rep max over the course of several workouts which seems bound to end in burnout.

 

[Kriss E]

I wanted to spend 100 euros per month on groceries, subject to getting 2500 calories and 60 grams of protein per day. So far the challenge is having enough variety of foods that I actually want to eat that fit the price point.

Ground meat...rice..beans..eggs..lettuce..
Not sure how you survive with 100 Euros per month though..
There's 8 chicken breasts for 20$ at Walmart.
For math purposes..say you have 3 meals/day, 1 breast per meal...thats 90/month, at about 2.5$ a pop...thats already over 200$.
Cut that in half...thats about 100$.

I dont know man..thats a tough one.

 

[NotProkofievian]

Ground meat...rice..beans..eggs..lettuce..
Not sure how you survive with 100 Euros per month though..
There's 8 chicken breasts for 20$ at Walmart.
For math purposes..say you have 3 meals/day, 1 breast per meal...thats 90/month, at about 2.5$ a pop...thats already over 200$.
Cut that in half...thats about 100$.

I dont know man..thats a tough one.

I actually haven't succeeded on this plan yet. It might actually be too aggressive. But it is at least possible to fulfill the criteria. If all you ate was fried rice you'd come in about 50 bucks per month. But that's boring and I'm pretty sure you'd get scurvy. Come to think of it, I should definitely make some fried rice.

 

[Kriss E]

I actually haven't succeeded on this plan yet. It might actually be too aggressive. But it is at least possible to fulfill the criteria. If all you ate was fried rice you'd come in about 50 bucks per month. But that's boring and I'm pretty sure you'd get scurvy. Come to think of it, I should definitely make some fried rice.

Eating on a budget is very doable. You can eat some cheap instant noodles everyday too..just not fun or healthy.
50$/week becomes a little more realistic albeit still difficult.

 

[holy]

So putting my pull up bar along with the good dieting is a game changer for me. Weight is going up, lats looking bigger.

Honestly I feel like having a nice back is the same as a girl having a nice booty. Small waist, pretty face and a big back would be the equivalent of that tik tok trend that every respectable girl was making.