keithcw_the_first Member

6' 0" Currently at ~198 I did stronglifts in 2011/2012 and made modest gains but I didn't eat enough. I've been training again since fall 2014 or so. It's been 3x5 strength sets with 3x12 volume sets since maybe April 2015. Bulking since April, with strength gains coming along slowly. Gained about 5# since April.

Like… depending on how much fat is gained? Or rather, how much there is to lose?

This is an excellent point.

Ah! Now there's a useful tip. Can you delete this thread - or do I need to flag it?

Good loookin' out guys, thx

This very thread. The old one was confusingly titled "one week down: observations", although it would go on to contain several weeks of data.

Barbell squats including warmup sets; deadlift including warmup set

In b4 lock?

Thanks to food, I finally got two plates on the OHP. 135, only twice. But still, I can cross that off my list.

I have the Charge HR. I like it. I just feed it into MFP and don't ever enter any exercise calories. It took me about a month of using it to figure out the margin of error but once I got it dialed in, it's helping me reach my goals pretty consistently. If you aren't a data nerd, or don't want to wear something on your…

No, they're ground finer like flour. Actually if you google/look for "oat flour" that's what it is. I think.

Great site, for sure. Reasonable templates too.

It could be need to train your legs up, but you won't get there by overtraining them. Definitely see what kind of results you get from scaling back a bit. I think you can only eat and sleep your way to so much recovery. At some point, you either need to decrease the volume or increase the recovery time.

Yep. I have the Charge HR. It's not going to be 100% but like any measuring device, you can spot trends. Helps me eat enough on rest days.

Yeah I think you might be overtraining? I read something the other day, maybe on exrx.net, about how you want to do the minimum amount of training to get results. When I was losing weight I made the mistake of thinking "If a 750 calorie deficit is good then 1,000 is better and if I can ignore leftover calories at the end…

Great thread. I'm a big proponent of daily weigh-ins and trendlines.

Well this all occurred in the past so, no. I'm not going to track him down and ask him if he remembers that one time he was making rough love to the barbell. I'm with you on the max effort. Sometime you do what you have to, and that may or may not include some energetically delivered encouragement. So maybe this guy is…

Well, you'll gain muscle but probably lose some definition, on account of the inevitable fat gains. Then you take all that new lean mass and gradually cut down to reveal it. 20% is above where most people recommend bulking. If you're looking in the mirror and saying, "I'm okay with where I am and I'm okay with being a…

So this was a functional strength situation?

I also saw a guy in a full-face ski mask once. I don't know if that's an etiquette violation. It's definitely a "Hey everybody - look at me!" And it wasn't one of those altitude trainers either. It was a ski mask.

I would complain because it's annoying as hell. Breathe, grunt, fine. I don't want to hear this guy *kitten* the barbell.

@257_Lag I like your charting. Is that in Excel? What kind of average do you use?

I was with you up until the canola oil. That's got to taste pretty foul right? So if that's 3,000 on top of your regular meals, what's your daily total?

Yeah I actually thought about this last night. 20% may be a tad high for bulking. If nothing else, you're definitely in for a longer cut at the end of all of this.

Is it rude to say things like "YEAH!" or "GET IT!" when you're doing rows? Repeatedly, with almost every rep? I'm asking on behalf of the dude next to me the other day.

So, calories are split between carbs, protein, and fat. Broadly speaking. People usually recommend between .8 grams and 1 gram of protein per pound of body weight. Fat is like, .4 grams a pound (variable, I don't remember at the moment.) So if protein is 4 calories per gram and fat is 9 calories per gram, then you figure…

It's the calories – although carbs are important and too much fiber will wreck your GI tract if you aren't used to it. If you aren't sure about the goal, try it for a week or two and adjust upwards if necessary. Also, make sure you're hitting your macros. After that, it's calories any way you can get it.

At that height and weight you're probably very close to maintenance calories and your margin for error is razor thin.

Peanut butter. Cookies blended up with milk. PB&J. Honey in your oatmeal. Peanut butter in your oatmeal. Whole milk. And so on!

You can do that!?