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Anonymous
/fit/,
I'm 5'7 and about 165 pounds. I swear to you that I've been silently lurking, soaking up as much advice as I possibly can. I got the Rippetoe book, I've been eating healthier, running and weightlifting according to the
Day A:
1-2 mile run
5x6 Deep Squats
5x6 Bench Press
5x6 Deadlift

Day B:
1-2 Mile Run
5x6 Deep Squat
5x6 Military Press
5x6 Pendlay rows

For Mondays, Wednesdays and fridays, and doing light running on the days in between. I've only messed up this routine for two weeks out of three months because I'd caught the flu, but after three months of sticking to a rigirous routine, I have absolutely nothing to show.
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>> Anonymous
>>154091
Just to elaborate:
I'd started off at 170 pounds and wanted to lose some weight. I also wanted to gain some strength while I was at it, hence the lifting weights, but all that's happened over three months is that I lost 5 pounds and still look tubby.
Help would be really, really, really appreciated.
>> Anonymous
You knwo what it is?

You're doing mega fucking instense shit every day you go, and your CNS can't recover.

First, why are you running? It wont make yo faster, and why do you need the endurance? Plus, there are better ways of losing weight with activity.

ok, onto the workout. I see pimping it all the time, and I really don;t like it now. I mean, squatting for low reps is fucking intense, and takes a lot out of you. And then going onto another max effort exercise like deadlifts? Like, no wonder your body has plateaued.

If I was you, I would try going into a 4 day split, upper max effort / assistance, lower max effort / assistance.

It'll give your body more time to recover from the heavy lifts, and you should see more results.
>> Anonymous
>>154115
To answer your questions:

1.) I enjoy running, and I thought adding a bit of cardio to my workout would be good? Besides, I thought the golden rule was "Want to lose weight? Do cardio."

2.) I can understand what you're saying, but honestly speaking, even though I increase the level of weights I'm lifting by between 2.5-5 pounds each week, I feel almost perfectly fine not more than 15 minutes after my workout. I don't feel sore the next day or anything, and at least to me, I feel like I'm lifting as much as I can when I lift weights.
Now, I'm not saying I'm an incredible hardcore badass (which I'm obviously not), but I don't understand how I'm apparently "doing mega fucking instense shit every day I go", but not feeling it at all. I honestly feel like sometimes I didn't work out enough.

What's your take on that?
>> Anonymous
>>154115
To answer your questions:

1.) I enjoy running, and I thought adding a bit of cardio to my workout would be good? Besides, I thought the golden rule was "Want to lose weight? Do cardio."

2.) I can understand what you're saying, but honestly speaking, even though I increase the level of weights I'm lifting by between 2.5-5 pounds each week, I feel almost perfectly fine not more than 15 minutes after my workout. I don't feel sore the next day or anything, and at least to me, I feel like I'm lifting as much as I can when I lift weights.
Now, I'm not saying I'm an incredible hardcore badass (which I'm obviously not), but I don't understand how I'm apparently "doing mega fucking instense shit every day I go", but not feeling it at all. I honestly feel like sometimes I didn't work out enough.

What's your take on that?:

3.) Can you give me an example on how to split my exercise routine up into a 4-day, beneficial workout? I'd appreciate the assistance.
>> Anonymous
>>154132

1)Golden rules can change with new informaton. This would be a good read: http://www.elitefts.com/documents/aerobic_fallacy.htm

Ok, I misjudged, I though you were talking about plateauing, and I see you're still adding weight. You will plateau eventually, you can't last doing that kinda shit all the time.

The reason you feel fine afterwards is that you aren't tearing that much muscle, but the muscle you are tearing is fast-twitch, hence you becoming stronger. 3 exercises isn;t that much, you;re only doing like 18 reps a day, which isn't a lot.

Bodybuilders do lotsa high rep crap so their muscle is under more tension, and they tear more of it. The reason why it isn't that great for strentgh, is because they only do work at about 70% effort, as apposed to you at like 85-90% effort, so their body adjusts to work at lower weight for a long time.

Hmmm, I kidna rambled there.
>> Anonymous
Maybe your diet isn't that good ? What are you eating ?
>> Anonymous
>>154149

This guy has a good point, I never even thought of that.
>> Anonymous
1. You're going on this long-ass run BEFORE you do weights?! Huge error. You're tiring yourself out beforehand, so you don't have energy to go all that hard.

2. You're not talking about food. Why aren't you telling us about your food? What is your real goal? You can't cut and bulk at the same time. You can drop fat and keep some muscle on but you're not gonna gain much without eating like a horse. Have you listened to real bodybuilders talk about their food? They eat like freaks; obsessed. That's what it takes.

Conversely, if you wanna cut fat, the main bit is your diet. The exercise stuff is barely relevant to your goal, outside of the merits of being fit in general.
>> Anonymous
>>154148
>This would be a good read: http://www.elitefts.com/documents/aerobic_fallacy.htm

That was a really really interesting read, it seems very logical but I'm skeptical, is it really legit?
>> Anonymous
Well, you have to take everything you read with a grain of salt.

I've seen it's effects with my friend, who is having an amazingly hard time gaining any weight, despite downing a ton of calories per day (he's trying to get to 265, and he's about 250 right now).

I think this is the next step up from cardio, and I can see it's affects myself.
>> Anonymous
>>154219
your friend is 250 and has trouble gaining weight? i don't think you have a friend, enjoy chasing chubbies.
>> Anonymous
     File :-(, x)
>>154149
>>154163
Sorry, here's a representative example of the food I'd have in a day. The dinner's the only thing that really changes, sometimes I've have some rice and curry instead of pita.

>>154163
Alright. If I'd like to start getting rid of that belly fat (or fat all over in general) then, what should I be doing?
>> Anonymous
>>154426
It seems alright...you might want to lay off the rice though.
>> Anonymous
>>154426

More protein, less carbs, more HIIT. Enjoy results.
>> Anonymous
Oh FFS you are doing way too much deadlifting for SS.
>> Anonymous
>>154608
What are you talking about?
>> Anonymous
>>154610
Says clearly in Starting Strength that you should only do one heavy set on the deadlift since you already did heavy squats.
>> Anonymous
>>154115

Whatever you do, DO NOT listen to this fucktard and his broken English bullshit.

Consistency and dedication will get you further than the "perfect" routine. If something isn't working well, the answer isn't to do less like this retard says, do more and stop bitching. Pussy.
>> Anonymous
>>154612
I added to deadlifts so I could get a more total overall body workout.

>>154616
I have no problem with doing more. If I want to start losing fat, what should I be doing more of?
>> Anonymous
Run moar
>> Anonymous
>>154238
ha.

>>154616
So, your advice is that if something isn't working very well, you should....do more of it?

Yeah, because that makes sense. Maybe you should do some research before you speak.

At OP, I would recommend more exercises, but only picking one max effort lift per those three days, ie squat monday, bench wednesday, and dead friday. and the rest of the day should be focused on assisting the main lift.
>> Anonymous
you look like i would if i ate too many donuts.

eat a shitload more protein, half as much carbs and get as much sleep as possible. gains are made at home. bulk then cut, you're not horribly overweight.

also do deadlifts on separate days to your squats.
>> Anonymous
>>154642
Don't add to the deadlifts. Your CNS will be shot to hell and you will have no chance of recovering in time.

SS only really works if you are also eating tons of food. In fact Rippetoe recommends a gallon of whole milk a day on top of a regular diet. That should amount to around 4000kcal a day.
>> Anonymous
What does CNS stand for ?
>> Anonymous
Faggot, are you going to bulk or cut? - Make up your mind.

If you're bulking, the only cardio you're going to do, is a light stroll, mkay?

If you're cutting, sprint.
>> Anonymous
>>154812
Central nervous system.
>> Anonymous
>>154814
I would like to lose the fat I have around my belly area (I'm around 15 pounds over a "healthy" weight for my height) and build some muscle, so I'd like to cut then bulk, personally. If that's not the smart way to go, I'll bulk then cut, but I don't really understand the pros or cons of going one way then the other? Is it just a matter of preference?

If I'm cutting, what should I do aside from Cardio and HIIT? Lower the weight I'm lifting and lift higher reps instead?
>> Anonymous
>>154756

You are a huge faggot.
>> Thread OP
>>154865
Could we please not turn this into a shit-slinging contest? I'd just really appreciate getting some direction on a fitness plan. I've already wasted three months, I don't want to waste another three on an plan that won't work.
>> !texted the only real person
why must i want y so
>> the only real person !!texted
and in all the worst ways
>> Anonymous
>>154814
Here.

>>154860

Bulk, then cut. It's easier.

When you're cuting, do HIIT, and keep lifting heavy. Start taking carbs away. Keep proteins and fats up.
>> Anonymous
run moaaar
>> Anonymous
Nobody has mentioned that this kid messed with the program. which is a big nono

the program calls for 3 SETS, not 5. and only one set of deadlifts so your CNS wont die
>> Anonymous
>>154883
Alright.

If bulking then cutting is easier, and I'm bulking, how should I be changing this firstly:
>>154426

Secondly, how should I be changing this:
>>154091

Thirdly, when is a good time to stop bulking? How do you know you've bulked up enough and it's time to cut? Is it a matter of months you've spent doing a routine, weight you've gained, or what?
>> Anonymous
>>154896

Not everyone is a bitch like you.
>> Anonymous
>>154899

You're going to need 150+ grams of protein each day. You're also going to have to eat 2500 cals++.
Milk and pasta is good for bulking.
Don't be afraid of fat.
Take fish oil.

Monday: Squat day. Additional exercises: More squats.

Wednesday: Bench day. Additional exercises: dips, military press.

Friday: Deadlift day. Additional exercises: chins, barbell rows.

5x5 routine.

Cardio: Walking.
>> Anonymous
FOLLOW SS TO THE FUCKING LETTER.

DO NOT ALTER THE PROGRAM IN ANY WAY.

Stick to the tabled workout... make sure to use perfect form.

Do nothing else (if you really have to do cardio, keep it light or go for Hiit) and follow the 3 day a week workouts.

EAT EAT EAT like a horse and try to drink a gallon of milk a day.

Add weight to the workout as outlined in SS every week.

You HAVE to bulk first for strength. You cannot get stronger and not put on some extra fat... not decently stronger anyways.

If you eat a shit-ton... and follow ss to the letter, you will get a little tubbier maybe, but you won't notice because the rest of your body should start growing to much healthier proportions. You can't think about cutting yet... hell, if you put on enough muscle, you'll start to drop excess bf anyways through increased metabolism.

Seriously... forget about losing weight for the moment and hit ss for a few more months. READ the damn book again and do not stray from its instructions.

After a few months, when you've increased your lifts by a considerable margin, you can look at yourself in the mirror and decide if you really want to cut. Then you can limit your intake by a little and watch the bf% evaporate.

If you do SS as prescribed... and you eat as prescribed... you will get much stronger and see much improvement in your physique. If you don't, you're not doing the lifts or the workout right.
>> Anonymous
>>154876

BAAAAAWWWWWWW
>> Anonymous
>>154942
Is there a calorie limit I should be shooting for, or a certain amount of protein?
>> Anonymous
/r/ link for said book
>> Anonymous
>>155072
yes