The Weightlifters Thread

#5,852
#5,852
volinreallife said:
Huff

Did you ever make it down to 190?

I'm sitting at 185 trying to get down to 180 at about 9% body fat.
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No....I actually did an about face and completely changed up my diet.

Instead of shooting for a big cut where I'd lose a lot of water and muscle, I just tried to cut fat....I did lose about 2.5-3 lbs of fat in 3 weeks (so like 197).

I had an epihpany when I read something. I don't know how I didn't know this, but it takes 3500 calories to burn a lb of fat. So you have to run a 500 calorie deficit everyday for a week to lose a lb of fat. I thought that was far preferable to losing 10 lbs of fat, muscle, and water. I planned out my daily diets and stuck to it, and it went really well. I don't think I looked as shredded, but long term this diet will get me to a better place. I'm pretty excited to see where I am in 8 weeks or so.
 
#5,853
#5,853
Oh, and here's me at the lake on Day 3 of boozing and junk food eating.
 

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#5,855
#5,855
JohnMarxism said:
Hit a few decent PR's in the past 3 days.

Bench press: 295 x 1

Deadlift: 355 x 4

Squat: 315 x 2 (First time to ever squat 3 plates)
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Wow at the bench press. Your deadlift is more than my PR also.

My PRs:

Bench: 225
Deadlift: unknown ( I need to try this with a barbell instead of a deadlift bar )
Squat: 395

My legs are very strong for my size of 190 or so. These were set when I was 215, so honestly you probably lift more than I do now.
 
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#5,857
#5,857
Burger said:
Wow at the bench press. Your deadlift is more than my PR also.

My PRs:

Bench: 225
Deadlift: unknown ( I need to try this with a barbell instead of a deadlift bar )
Squat: 395

My legs are very strong for my size of 190 or so. These were set when I was 215, so honestly you probably lift more than I do now.
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BigOrangeCrush32 said:
Good job...keep up the hard work
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Thank you both for the encouragement. I was hoping to hit 400 lbs. as a deadlift max this summer, but it looks like that will have to wait until next year along with a 400 lb. squat. Wendler's 5/3/1 has been the most fun I have experienced with any program.
 
#5,858
#5,858
JohnMarxism said:
Thank you both for the encouragement. I was hoping to hit 400 lbs. as a deadlift max this summer, but it looks like that will have to wait until next year along with a 400 lb. squat. Wendler's 5/3/1 has been the most fun I have experienced with any program.
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I think you can hit a 400 pound squat sometime soon. Just make sure you work on your leg explosion somehow.
 
#5,859
#5,859
JohnMarxism said:
Thank you both for the encouragement. I was hoping to hit 400 lbs. as a deadlift max this summer, but it looks like that will have to wait until next year along with a 400 lb. squat. Wendler's 5/3/1 has been the most fun I have experienced with any program.
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5/3/1 is great. I didn't run it long enough to make significant gains but such a fun and adaptable routine.
 
#5,861
#5,861
I'm trying to figure out what my ideal weight is....BMI says I should be around 171*....but I have more muscle than the average person....so how many more lbs of muscle I have than the average person would be a good way to determine how many lbs over that 171 lb lbs would be a good # to target...

So how would one go about getting an accurate measurement of muscle mass in terms of lbs?

*I'm 6' 2" 195 lbs
 
#5,862
#5,862
n_huffhines said:
I'm trying to figure out what my ideal weight is....BMI says I should be around 171*....but I have more muscle than the average person....so how many more lbs of muscle I have than the average person would be a good way to determine how many lbs over that 171 lb lbs would be a good # to target...

So how would one go about getting an accurate measurement of muscle mass in terms of lbs?

*I'm 6' 2" 195 lbs
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body fat measurements are really the only half decent way to look at how much you should weigh. BMI is absolutely horrible
 
#5,864
#5,864
mcashawn0304 said:
body fat measurements are really the only half decent way to look at how much you should weigh. BMI is absolutely horrible
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That's why I'm adjusting it to my build.

So what's my ideal body fat %, and what would that make my target weight? How would I go about setting a target weight with regard to that?
 
#5,865
#5,865
n_huffhines said:
That's why I'm adjusting it to my build.

So what's my ideal body fat %, and what would that make my target weight? How would I go about setting a target weight with regard to that?
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I am unaware of any way to convert BMI to deal with mass, and i deal with it pretty regularly.

As far as for body fat, they have several ways of measuring it. easiest is bioelectrical impedence, which is like the body fat scales, but it is also most inaccurate (it is affected by hydration levels). Calipers are pretty accurate if you find someone who knows what they are doing, but i am unaware as to where you would find that. The most accurate is bod pod/underwater weighing, but again availability is limited.

Ideal body fat is obviously in the eye of the beholder, but a good benchmark is that a good 6 pack generally comes around 8% giver or take a few points, so that could be a reference. if you want to be more ripped than that, just drop the number down to like 5%. thats about as low as id recommend going unless you are specifically training for a show or something
 
#5,866
#5,866
Right, but because getting an accurate body fat % is difficult, I'm just hoping for a target weight to shoot for. Say I want to be at 8%. Is a target weight impossible to determine without getting a body fat % reading?
 
#5,867
#5,867
n_huffhines said:
Right, but because getting an accurate body fat % is difficult, I'm just hoping for a target weight to shoot for. Say I want to be at 8%. Is a target weight impossible to determine without getting a body fat % reading?
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As far as i know there isnt a good way. The best i can think of would be getting a current body fat calculation and doing the math to see where you would be at your target percentage. not perfect, but a relatively easy way.
 
#5,870
#5,870
So my diet is going so well I decided that I have to take days every once in a while to eat a ton and spike my metabolism. So during the game at the bar last night I ate 2 lbs of honey chipotle wings and had 5 assorted ales. This morning I weigh exactly what I weighed on Friday evening. WTF.
 
#5,871
#5,871
Burger said:
Do you do any Olympic style lifting? That helped me a lot with my leg explosion. Lunges also help.
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No olympic lifts but I have started deficit deadlifts, hyperextensions, and pause squats to strength my weak areas (posterior chain especially)
 
#5,872
#5,872
The rest/pause training has worked out fairly well for me over the past month or so. I've been in a cutting phase, and have managed to add a little strength while losing weight.
 
#5,873
#5,873
JohnMarxism said:
No olympic lifts but I have started deficit deadlifts, hyperextensions, and pause squats to strength my weak areas (posterior chain especially)
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Olympic lifts work on your three points of explosion in your ankles, knees, and hips. Most people have that problem while doing squats.

If you have dumbbells, I'd also recommend doing jump squats. You hold a dumbbell in each hand, then when you get close to getting up, you explode into a jump.
 
#5,874
#5,874
I have a funny story for ya...Sunday before last I was at work on 3rd shift and was sitting in my cube and I sneezed...it took 3 days before I could really move again. Apparently I have torn or pulled an Oblique muscle in my back right under my last rib, thought I had broken or dislocated a rib at first. I was able to work out Wednesday with shoulders, shrugs and biceps....Thursday I did back with pull ups (assisted), heavy bent over rows, pull downs etc...Saturday I tried doing Squats, while watching TN game (had plenty of motivation lol) and was fine until I got up to 500lbs. I walked out easy, went down easy, but then on way up about mid way...I felt it pop again. I had to stop at one rep and stop all together...I ran for 20 min on treadmill and was fine, but whenever I sit down or lean to my right and bunch up my side/back, it takes my breath away and whenever I cough, I about pass out. It makes no sense, I can stretch and twist and turn and I am fine, but when I go to wipe my ass, I about pass out from the pain. Frustrating.
 
#5,875
#5,875
BigOrangeCrush32 said:
I have a funny story for ya...Sunday before last I was at work on 3rd shift and was sitting in my cube and I sneezed...it took 3 days before I could really move again. Apparently I have torn or pulled an Oblique muscle in my back right under my last rib, thought I had broken or dislocated a rib at first. I was able to work out Wednesday with shoulders, shrugs and biceps....Thursday I did back with pull ups (assisted), heavy bent over rows, pull downs etc...Saturday I tried doing Squats, while watching TN game (had plenty of motivation lol) and was fine until I got up to 500lbs. I walked out easy, went down easy, but then on way up about mid way...I felt it pop again. I had to stop at one rep and stop all together...I ran for 20 min on treadmill and was fine, but whenever I sit down or lean to my right and bunch up my side/back, it takes my breath away and whenever I cough, I about pass out. It makes no sense, I can stretch and twist and turn and I am fine, but when I go to wipe my ass, I about pass out from the pain. Frustrating.
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Damn, you pulled a Sammy Sosa.
 
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