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Just wanted to say, Im half way through week 3, deload week next week, and I love it. The volume on the accessories is kicking my *kitten*, but Im adapting and beginning to thrive on it. Im working out 4 times a week, and looking forward to each one. Prior to this I was intending to work out 4 times but averaging 3 (some…
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That being said, I think I have "grown" about an inch thanks to having decent posture since beginning to lift! Now that my core is stronger I find myself sitting/standing properly upright and I certainly seem taller :D
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I dont "do" Slimming World, but I do keep some of their microwave meals in the freezer for those days when I cant cook. Not because they are low cal, but because so far as ding meals go they are brilliant. Other microwave meals, Weight Watchers and just normal store brand ones, never seem as filling or as well made. Each…
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Id stick with Stronglifts to get you off the ground, its important to really focus on those 5 main lifts and get your form right. Seriously, you cant focus on that enough, especially to start with. In time you will out grown the program, at which point look into amending it or trying something different. By then you will…
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Only thing I would reiterate is have a really critical review of your form, its all important - and worth backing off a bit and building up again, if necessary, for future success. I am convinced I made more gains at a lighter weight than with the heavier thanks to proper form. And now Im beginning to push myself more it…
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36, Male, 5' 6" & 85kg (I think! Havent checked in ages) I think I was about 7-8 months when I tapped out. Started with just the bar, got up to 82.5kg Squat 45kg OHP 62.5kg Bench 105kg Deadlift and 60kg Row Then I was just grinding and getting nowhere, feeling beat up and dispirited. Ended up taking a short while away from…
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I always find I need to allow myself to blow out every now and then. Trying to get perfect adherence every single day? Sometimes you dont see it coming but it just grinds me down. Its not that often I feel like indulging, or think "*kitten* it - Ill just have what I want" so when I get that urge I tend to indulge it. Then…
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Protein also helps maintain muscle while losing weight. You WILL lose fat and muscle when losing weight. If you lift, and if you keep up your protein, you will tip it more towards fat than muscle, which hopefully means you are happier with the results when you have lost the desired weight. A lesson I wish I had learned…
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As per the other thread, Ive started with your version of 5/3/1 this week. When I started lifting (20 months back) I was doing Stronglifts 5x5, and when I deviated from that I continued with a 5x5 approach. I am finding the accessory work on 5/3/1, being sets of 10, exhausting! Im taking longer breaks between sets, and may…
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OHP has always been one I struggle with, though I think in this case its more a case of fatigue carrying over than the weight being an issue. Its something Ill keep an eye on. Im not so proud I wont take the weight down if I need to, but I did want to complete this first cycle before making those decisions. On first glance…
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Quick update. Ive recently introduced a friend to the gym, and have been showing him the main lifts. Was in with him yesterday, so didnt do 5/3/1. I did, however, do a fair volume of work with the main 5 lifts and so took it as a day 1 proxy. Went in for day 2 today, and it kicked my *kitten* completely. The bench was…
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Exactly where I would start. And if possible a cable machine as well
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It reads just fine! Ive been reading plenty on it since yesterday and you reiterate all the "how people usually get it wrong" warnings. I think there is a suck it and see element, so Ill do a cycle and reevaluate from there. Seems to me that getting your 90% 1Rep Max right is key to the whole thing. Though, with a…
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Awesome, thanks. I did Stronglifts for a while, but found it became a real grind. Since when Ive basically been doing a Wendler type set up (as in, those exercises on those days) and just putting the weight up as and when I feel good. I like the idea of getting structured again, and the undulating pattern suits me I think,…
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Thanks! Ive been kind of doing my own thing for a while, upon reading this post Im going to give the program a go from Monday. Looks interesting to me, so Im trying to plan out my 4th week deload already! I figure Ill give it a cycle, see how it feels, and go from there. Will likely continue, but need to see how the deload…
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Sidesteel - What % would you apply to the accessories on a deload week, as per your opening post?
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Just keep going, do what you do. Eventually you will find you are quite comfortable and at some point all those insecurities/embarrassment disappeared and you didnt even notice. In my experience people in the gym are usually so focused on their own work out they only really notice people who are distracting. Otherwise…
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How are your clothes fitting?
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If something has a barcode I use that, otherwise I eye-ball everything. I tend to select the mid to higher calorie option, never the lowest, as a means to try and compensate. I lost weight exactly on schedule, so I must have been doing something right!
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Once the weight gets up it is a full workout. You can of course supplement with some accessory exercises but I doubt you will need to. Only other advice I would give is to work (obsessively!) on your form. Worry about that over lifting heavier, for a good while at least. I say this from experience, and a painful shoulder…
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BOTH OF THESE! Its not necessarily about gaining muscle, rather "not losing" muscle. Something I didnt realise/pay heed to when I was losing weight. I went with a straight CICO approach paying no mind to macros, dropped the lbs I wanted, and when I had finished was the very definition of "skinnyfat" and wasnt happy with…
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I use MyProtein with the shaker/beaker that has the metal springball thing in, and never have any trouble at all. Would suggest its brand.
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I quite often find if I indulge an urge to eat junk I feel terrible afterwards
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As SuperNerd says, eating junk food is fine - so long as you fit it into your calories. Personally I actually think its a healthy thing to do, to learn to eat all things in moderation rather than following a diet of exclusions. Also, I find a bit of "rubbish" food every now and then does wonders for the soul. When looking…
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I never tried vaping, but one thing always bothered me with it. With a cigarette it is a fintie thing, isnt it? It has a beginning and an end. It might take 10 minutes but thats it. You can vape literally all day! Never could get my head around that difference.
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I smoked for 20 years, tried to quit and failed countless times. Finally cracked it just over a year ago, this is what made the difference:…
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Counting calories is all you need to lose weight. However, people tend to encourage exercise and resistance training to help ensure the result at the end of the process is that which you desire. Many people lose weight but dont end up with the figure they wanted. They end up as smaller versions of how they were originally,…
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Even if its a good thing to split up its always something you mourn and something you need to 'process'. Personally Id have the Chinese and Coke, work it through, and take it as a good point to start working on myself with renewed impetus.
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Winter is brilliant. I was always so hot blooded I could never wear sweaters/jumpers etc. Last winter I wore them all the time and loved it, losing weight opened up a whole new line of clothing to me!
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If you can do the work out, do it. It really does get better once you push through the first few workouts.
