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Anonymous
Hai mis/fit/s, I finally took the time to calculate what my daily calorie intake should be. And I was wondering if it looked fine or if I fucked it up.

I'm a 19 years old guy, 5,4(yeah short fag.) 138 lbs. I lift 3 times a week (stronglifts.) and I do boxing 2-3 times a week (depending on my work schedule.

Here's the resulf I come out with
Maintenance:
2272 Calories/day
Fat Loss:
1817 Calories/day

What are your toughts about it. Also pic is related it's me, so if you think I should work something more or add/remove crap from my training routine feel free to tell.

Thanks.
>> Anonymous
You are not V shaped, you are square. Work lats shoulders and chest nao
>> Anonymous
looks great and ignore the vtapper idiot who dosnt know shit about functional fighter body
>> Anonymous
>>281144
I'm stil bulking up a bit, since i'm not sure if I should fight at 145 or 135. Should talk to my trainer about this.
>> Anonymous
>>281144
another square confirmed
>> Anonymous
>>281138
>>281150

What lift should I do if I wanted to be less squarish ?
>> Anonymous
if you want to be less "square" you should do chin ups since they are best for building lat muscles ignore the pull up retards since they dont know shit
>> Anonymous
>>281174
Really ? I always thought that pull-ups were better to build up lats.
>> Anonymous
>>281160
Lat pull-downs
>> Anonymous
>>281160
pullups, lat pull downs, lat pull overs, shrugs (for the traps, you cant pull it off without traps)
>> Anonymous
>>281186
Alright and considreing that i'm doing 5x5 on what day should I include these lifts ?
>> Anonymous
>>281174
protip: as he is a boxer, posterior deltoid work would be helpful
>> Anonymous
>>281194
What should I do to target them ? I'm already doing military press but they target the anterior deltoid.
>> Anonymous
>>281214
Disregard that question, I'm already doing bent-over barbel row and Barbell Rear Delt Row.
>> Anonymous
>>281132
Anything else I should know or things I should work on ?
>> Anonymous
>>281148
Your walk around weight is 138 and you're thinking of fighting at 145? Or is that your weight from your last weigh in?
>> Anonymous
>>281244
Well it's my current weigh as of this morning. Not quite sure of my bodyfat % at the moment. So it could be considered s my walking weight yes.
>> Anonymous
ideal secksy man shape is for shoulders to be 1.5x waist size, I read it in a mens health magazine.
>> Anonymous
>>281262
ok.... also stop reading men's health
>> Anonymous
>>281148
im 5'4 male and 145.
my advice - try to get to 135.
just 3 lbs away...
adding muscle isnt gonna be worth the height disadvantage,its a boxing match not a wrestling match.
you look fine now
>> Anonymous
at 5'4 youll be fighting in the 110s 120s, put on the fat suit buddy.
>> Anonymous
>>281273
But they interview all these gorgeous models and actresses who they say they like normal down to earth regular guys! Even though their boyfriends are rock stars athletes and greek shipping tycoons. : (
>> Anonymous
>>281293
I'm sorry but at 5.4 I can fight at 135.
>> Anonymous
>>281295
What'S not to love about that ?

Also who wouldn't love their exercise routine who could turn a fat slob into a fit god in less then 30 days.
>> Anonymous
>>281287
I should add. i'm interested in trying MMA. I used to do jiu-jitsu and taekwondo ( I stopped when I got my black belt.) and I took boxing as a way to get back into martial arts training. I'm not sure if i'd like to compete in boxing or to try some MMA.
>> Anonymous
>>281340
start to train
grip strength and forearm size. stronger grabs, stronger strikes, more pain from pressure points. tricep and (to a lesser extent) bicep strength also. back (lower and upper) are important. if i were you, i would start doing some plyometric lifting. go as fast and hard as you can on the positives (within reason), slow on the negatives.
>> Anonymous
>>281363
Thanks for the tips, considering forearm strenght what would you reccomend I do ? I'm searching for a suitable tire to start doing some sledhammer training and I'm thinkig about purchasing some gymnastic rings.

Also i'm building myself some parallettes this week-end. V-Sits, L-Sits, Handstand push-ups here I come.
>> Anonymous
>>281317
>>281317
5.4 or 5'4"
they're different.
>> Anonymous
>>281387

Read Hajime No Ippo he's gone through everything you'll need to gain xbawks hueg mussels
>> Anonymous
>>281190

Pull ups and chin ups should already be part of your 5x5, shouldn't they?
>> Anonymous
>>281387
for good forearm strength:
rope climbs (use feet to assist when you start, then go arms only when you can)
sledge work
false grip on ledges > false grip on bar > false grip on rings (start with rings)
finger pushups (fingers domed like claws, not arched inward... arched fucks up your joints)
>> Anonymous
>>281387
too tired lol
http://www.exrx.net/Lists/ExList/ForeArmWt.html
if you have the money invest in some good quality grippers like captains of crush, or the other one thats cheaper but i don remember the name
>> Anonymous
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>>281406
I do the dips but since the pull-ups bar at my gym are quite high, I tend toskip them since haviing to jump to reach them with added weight dangling between my legs will result in dick injuries or worse.

I do have a pull-up bar at home that I use but I should use more frequently ( on the day I should dring the 5x5.) I'll just have to find a way to add weights to my pull-ups.

>>281391
I meant 5'4"
>> Anonymous
>>281950
Step 1. Take backpack
Step 2. Stuff it with heavy crap or sandbags if you have some.
Step.3 Do pull-ups
Step.4 ??????
Step.5 PROFIT !!!!
>> Anonymous
>>282014
Sandbags ? What kind of nigger are you to use that kind crap ?
>> w/ CSCS + BS in exerc phys
>>282578
in the world of fitness celebrities and movements, sandbags are the latest and greatest fads for getting hyooooge, peddled by j hoshkins and z even-esh (crap), they are not even planets, or even meteors capable of caused ELEs, they are in orbit around the sun beyond planet Crossfit
>> Anonymous
>>282578
A sand Nigger !
* Ba-Dum Tish*
>> Anonymous
>>282625
facepalm.jpg
>> Midnight Express !!MKEPCDM1s7H
>>282625

i kinda lold. 6/10
>> Anonymous
>>282596
Op here, seriously why is everyone fucking fellating each otehr when they practice crossfit ? What so awesome about it ? Sure in my fighting trainings I'll use some of the things cross-fits uses but jesus fucking christ it's not the greatest fucking work-out int the universe.

Crossfits made me train with parallettes but that's about it. The rest of it doesn't appeal to me and I don't understand the hype.

Also kipping pull-ups, what kind of faggot does that ? Is it so dificult to do a pull-up using proper form ?
>> w/ CSCS + BS in exerc phys
>>282657
crossfit=yupsters who enjoy the 'idea' of fitness, but enjoy being good at nothing even more

(operators, fire/police not included in above generalization)
>> Anonymous
>>282667
I keep hearing that they designed a workout for BJ Penn but that they now include it in their wod ( or whatever that shit's called.).

What'S the fucking point, you ain't BjPenn why would you like to do a workout that was specifialy designed for him so he could be the best against a specific opponnent. What does it do to your body ?

Also wich makes me rage agaisnt crossfit is the fact that they sees themselves as elite athletes practicing an elite type of workout. Wich in terms lead them to charge a fuckton of money for something that'S good but dosn't really happen to be this valuable.

Case in point:kettlebells. Sure they're great but they're not the fucking nirnava of all workout equipements ? Why selling it for over 80$ it still only a stupid piece of metal with a handle.
>> Anonymous
>>282671
Crossfit is mainly fags who like to look at themselves to much.
>> Anonymous
>>281340
MMA of course...
you allready have a background in other martial arts..and if the other guy has better reach just take the fight to the ground
>> Anonymous
>>282671
Crossfit is free. Crossfit gyms are not.
>> Anonymous
It's funny that Crossfit sort of started as a back-to-the-roots underground fitness movement. Only a few people really interested in fitness and health. They evolved it together pretty much according to open source principles. This made it into something that's appealing to many people. Now that it's popular, everyone thinks it's some kind of faggot fad when people have been doing it for 10 years.
>> Anonymous
>>283121
Well if it wasn't for the fact that crossfit gym where charging way too much for their ''knowledge'' and acces to the equipement i'd b fine with it. Hell i'd even want to do it but god damn a gym that charges more than 200 $ per month is quite pricy to be honest.
>> Anonymous
>>283143
The topic of cost has been discussed ad naseum already:
http://board.crossfit.com/showthread.php?t=30541
http://board.crossfit.com/showthread.php?t=32282

Basically summed up by>>283117
>> Anonymous
>>283386
Thanks for the links, I can see the reason for the price now.
>> Anonymous
>>283143
$200/mo?!?!?!

Fuck, in 2 mos. you could buy all the equipment yourself
>> Anonymous
>>283466
Exactly my toughts
>> Anonymous
>>283466
The problem is that then it can easily take you a year to finally teach yourself all the moves correctly. When you work out alone, it's really easy to cheat your range of motion or technique... Which is odd, since when you workout alone, there's absolutely no one around to even try to impress with a good score.

Going to a CF gym comes out to less than $10 per session, assuming they charge $200 per month (some go as low as $100 - Mark Rippetoe's gym offers CrossFit classes for about $60 per month, and it's the best fucking gym in the USA). In urban parts of the US, plenty of people will gladly slap down $20 for a Jazzercise or Pilates session.

If you really want a full explanation, read the links from this post. Beware, they're absurdly long.>>283386
>> Anonymous
>>284062
I'd like to try a crossfit sessin but it seems like there's no place to do so where I live.
>> Anonymous
>>284062
No loss there. Crossfit instruction has horrendous form, usually. Ever see the crossfitters actually rack a clean on their shoulders? I haven't. They take shit from many disciplines and throw it all together, getting most of it wrong.

They're pretty sketchy even on the basic lifts:

http://www.youtube.com/watch?v=pjBI9qxibTc&feature=related

Check out this clip of Crossfitters deadlifting, most of them with poor form, while Glassman himself is babbling nonsensically about the deadlift, comparing it to put "friskies on a shelf." It's as though he is giving housewives a pep talk, not lifters.
>> Anonymous
You're a fighter? Throw some calisthenics into your routine. Calisthenics build muscular endurance better than weight lifting.
>> Anonymous
>>284305Here again

Since I focus more on calisthenics than weight lifting I only bench about 160 lbs but my calisthenics routine is:

8 sets of 60 pushups
2 sets of 60 situps, 2 sets of 40 situps, 2 sets of 30 situps
6 sets of 10 pullups
6 sets of 60 crunches
6 sets of 40 flutter kicks

All done back to back with no breaks. It takes me about 45 minutes to do my routine. My friend that benches 250 lbs can barely even pull off 4 sets of 55 pushups even though theoretically his triceps should be stronger since he benches more. The difference in the muscular endurance is apparent. Not to mention I have more body fat and weigh more than he does.

I'm not suggesting to become a calisthenics troll like me, but I'm trying to portray the importance of mixing it into your routine if you're a fighter since, when it comes to fighting, endurance takes precedence over pure strength.
>> Anonymous
>>284363

Calisthenic fag here again one last time. If you intend to do calisthenics, don't do them in an air conditioned gym. Do them on the track under the midday sun and fight the daylight.

I'd better go before the weight lifters jump down my throat.
>> Anonymous
>>284379
A strengthfag can always knock the fuck out an endurancefag, long before that endurance means anything. In other words, be nice to your buddy that lifts real weights.
>> Anonymous
>>284363
give this man some fucking internets!!!
(also you shouldnt be trying to add muscle at 5'4,muscle adds weight remember)
>> Anonymous
>>284379
whats wrong with air conditioned room ??? (curious to know)
>> Anonymous
>>284406

Already beat him in a straight fight. His loss caused him to join a Miletech Gym, we've already arranged for another match between us.

I've done my share of fighting. Sure, I lose arm-wrestling matches but I win fist fights.

Also more on calisthenics: Do your pushups on soft surfaces to reduce damage to your elbows. Also same rules apply for pushup reps as they do in the weight room: don't use jerky halting motions when repping.
>> Anonymous
>>284415

I use calisthenics to build muscular endurance, so doing them under easy going cool conditions would be cheating myself on the endurance part.

However, watch yourself: On summer days you might want to lay on a cloth or the rubber track will burn some skin off your back. Also stay hydrated, the tiny bit of extra water weight might make the pushups and pull-ups harder but it's better than fainting.

I also hear doubts, so I'll affirm it: No, I'm not feeding you bullshit. This is how I stay in shape.
>> Anonymous
>>284363
Hey thanks for the tips, I'll give it a try tommorow.
>>284411
I'm not sure about my current bodyfat but i'm not cut so I think I could add a few more lbs of muscle if I shed some fat.
>> Anonymous
>>284437
Would doing them at room temperature ( no air conditionnign or anything.) the same ? I don't have access to a track and I don't really have a place to do it outside where I could do pull-ups also.
>> Anonymous
>>284363
Add some dips
>> Anonymous
>>284596
something else needs to be added ?
>> Anonymous
>>281132
fellow shortfag here (5'5)

what are your macros like? grams of protein/carbs/fats? try to aim for a 60%/20%/20% breakdown...oats, tuna, eggs, milk, chicken, lentils, beans, whey shakes, etc. you're probably around high teens for Bfat...if you keep to that diet, you can probably get to < 10% bodyfat , which if you don't lose much muscle too, will make you probably around 125 lbs. Then, you can bulk up slowly and get back to more than your original weight while still being low bfat.

i roughly did the same this last year...was around 142 lbs with a 32" waist...cut down to 125 lbs with a 26.5" waist...now I'm back up to 142 lbs with a 28" waist but much, much more muscular and stronger.
>> Anonymous
>>284581

It's not like there is anything physically wrong with doing calisthenics at any temperature, higher or lower. It's just that one environment makes them harder to do than the other and gives you a sexy tan.

I use the high school track because it circles a football field and I use the football goal prongs for my pullups. You don't need a rubber track, any surface will do. I highly suggest a soft surface though because sometimes when people overexert themselves on a pushup rep they make the "jerky halting" motion on accident and a soft surface helps absorb the shock of their weight when they go down on a rep in the jerky halting motion.

You don't have to do any of the fucking weird things that I do. That's just my own personal way of doing things. Just make sure you balance some calisthenics and cardio with your weight lifting.

A lot of muscles go into throwing a punch. Use the weight room to work your triceps, deltoids, and obliques. Thicken your neck too, you'll understand why when someone lands a good hit into your face.
>> Anonymous
>>284596

I was unable to find a proper object to use for dips during my routine at the track. Bleachers, benches, etc. nothing worked well enough. Of the little time I spend in the weight room, I do however use it for dips.
>> Anonymous
>>284610
Just ordered some callipers so i'll be able to know my current bodyfat % therefore I'll know what aoumout I should lose.

And concerning my diet it's already in these macros.
>> Anonymous
>>284654
don't really need calipers (they're not very accurate anyhow), just look in a mirror...and cut to where you want to be. if you aren't getting weaker in the gym, keep cutting. when you reach your goal, start bulking.
>> Anonymous
>>284664
Would you recommend i'd start to cut right now or should I keep bulking then cut ?
>> Anonymous
>>284679
Cut then bulk
>> Anonymous
>>284703
Alright, Op here, so i've browsed the thread and I'm getting some contradictory answers.

Some people tell me to bulk, others to cut, some say to do callianestic ( wich I intend to do.)

So considering that I want to try MMA training, that I,m curently boxing that I have a background in martial arts. What else should I do ?

I'll clean up my diet ( It's healthy but there's to much carbs to lose fat.)

Moar pull-ups, lat pull down... in fact moar work on my forearms, traps, posterior deltoid, lats were suggested. I'll keep that in mind.

However I don't give a fuck about the v-type body I just want to be a better fighter.

So i should work on my forearms, do some calienistics (how do you spell that ), more cardio, cut and keep lifting for strenght ?

Am I right or I am out of my fucking mind and I got it completely wrong ?
>> Anonymous
>>284783
if you just want to be a better fighter, then don't give a fuck what you look like. fedor isn't exactly mr. olympia. the best fighters/boxers look very average
>> Anonymous
>>284664
I always tought that callipers were the most accurate way to measure bodyfat % ( Well affordable one I mean.)
>> Anonymous
>>284804
To be honest my first post was concerning calorie intake then the first response I got was that I wasn't V-shapped.
>> Anonymous
>>281132
Bulk and cut- Giving fat people false hope since over 9000 years ago.
>> Anonymous
>>284814
Wich is exactly what I,m doing, it's also why i'm not sure at what weight I'd like to fight.
>> Anonymous
If you're trying to beat the living daylights out of someone, then work on your triceps and obliques as well as the other ones you mentioned in your previous post.

When a person throws a punch, they turn slightly as they're taught to put body weight behind each hit. The obliques, triceps, and deltoids all work together in a split second when you throw a "proper" punch.

Also I already said before: Don't forget to work your neck muscles. It sounds stupid as hell until you learn what the term "knock someone's block off" means when an opponent lands a solid hit to your head one day.
>> Anonymous
>>285104
Been there done that, I'm working on my neck muscle since I've been knocked out once when I was still doing Taekwondo. Was not pleasant, and the motto is true, the one you didn't see is the worst one. I never saw that kick coming and it'S the one that bought me down.
>> Anonymous
>>284807
no, the only truly accurate bodyfat measurement is this underwater method, done at sports/health facilities
>> Anonymous
>>285714
aren't callipers the thing that gets the closest results to the true % except for the underwater measurement ?
>> Anonymous
>>285714
And the Bod Pod.
>> Anonymous
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>>285786
that looks creepy as hell