File :-(, x, )
Anonymous
I'm starting the 5x5 beginner program from stronglifts, and I have some questions.

1. is it really necessary to get an olympic bar?
2. how do I make sure that my pecs, abs, and calves also gain muscle?
>> Anonymous
No try 9000%
>> Anonymous
>>195682
Don't listen to this man, you're supposed to take OVER 9000%!
>> Anonymous
>>195682

9000%!? NO WAIT, ITS OVER 9000%!!!!!
>> Anonymous
/b/? in my /fit/?

it's more likely than I think
>> Anonymous
>>195627
1. Nah. Just do the exercises with olympic plates. Who needs a bar?
2. Well, without the bar you can't bench press, squat, or deadlift--and without those exercises you won't hit your pecs, abs, or calves.
>> Anonymous
OP how about you try something instead of endlessly talking about it for months. Then you can find out for yourself how it works.

FYI YOU WANT AN OLYMPIC BAR AND ATLEAST TWO 45 PLATES OTHERWISE YOU WILL BE DEADLIFTING VERY FAR DOWN WHICH IS COOL LIKE CAPS LOCK BUT IT CAN BE HAZARDOUS TO A NEWB. JUST IMHO
>> Anonymous
>>195627

1)No, but you will need a straight bar.
2) Crunches for stomach, otherwise the program will take care of it.
>> Anonymous
olympic bars can handle very heavy weights. bars with simple weight set's you'd find in a discount store are hollow and can only carry 150 or so lbs before becoming dangerous.

if you're doing strong lifts, don't worry about your pecs. they'll be fine. abs, too (that means strong abs, not visible abs; visible abs are made in the kitchen, not in the gym).

calf bulk is increased slower than many other muscle groups. follow strong lift plans, but do slow, controlled lifts (i do 2 second hold at the up phase and then 2 seconds again at the down phase).

whatever whey floats your boat. i use stuff with 25g protein per 30 g scoop. some have much less.
>> Anonymous
>>195696
>>195697
>>195703

Thanks for the help.

>>195710

Visible abs are very important to me (showing off), but I'm still not sure what all I should be eating. I'm an ecto, so gaining weight isn't an issue, but I do have a little fat on my stomach.

tl;dr
Recommend foodz (or a full diet) plz.
>> Anonymous
>>195733
check out this /fit/natic.>>195658

he's got the basics down pat.

to lose weight while training hard: high protein, low carb (healthy carbs = whole grains, brown rice, fruits, veggies, high fiber seeds like flax etc), healthy fats (fish, lean poultry, nuts, beans etc.).

find your basal metabolic rate (google it). add to that the # of cals burned exercising daily. your daily number of calories should be between 400-600 calories below that sum. it's better if you spread the total daily calories over 5-6 meals through the day.
>> Anonymous
>>195742

Thanks a lot. Any foods I should absolutely avoid?
>> Anonymous
>>195756
my general rule is "avoid whites":
white (or any refined) sugars,
white starches (breads, potatoes, rice, cakes, cookies),
white fats (or any kind of fat which is solid at room temperature like fatty cuts of beef, pork, anything made or prepared with lard, anything deep fried, as most commercial fry oils are solid chunks of fat prior to heating. also avoid fatty dairy like heavy creams, fatty cheeses).

don't freak out if you eat foods containing these, just cut back on them as much as you can. it's ok to have cheat meals every now and then. but daily cheat meals (or regular consumption of these foods) will keep you from your goal.
>> Anonymous
>>195797

Thanks so much for your help.
>> Anonymous
>>195797

Why would you cut out on carbs?
>> Anonymous
>>195834
why would you keep carbs?

do you understand the purpose of carbs in a diet on a general level? if so can you explain why would you retain a high percentage of carbs (30-40% of total calorie intake) in a diet while attempting to cut fat?
>> Anonymous
>>195880
Because it keeps your muscles from dying, nub.
>> Anonymous
>>195887
you're an absolute fucking retard. stop posting.

carbs are for energy fuckwit, not building muscle. that comes from protein and fats. high % of carbs means you're likely storing them as fats while muscle development plateaus.

seriously, get the fuck out of /fit/. this is basic "2+2" kind of stuff.