nlcs_nickyv32

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  • Male 26 - 6'2" 230lbs I haven't maxed squats and deadlift for a couple of months. Squat - 350 - for 5 reps Bench - 275 - 1 Rep Max Deadlift - 380 - for 5 reps Goals Squat - 405 Bench - 315 Deadlift - 500
  • A good starting point for any weight lifting is Strong Lift 5x5. http://stronglifts.com/5x5/ It is a pretty simple program to follow and it will help with your goal to lose weight. It is progressive so you will get stronger while losing weight. The link has all the info about how to set up the program and has video's so…
  • Compression shorts/pants. Since I started wearing them I haven't had a problem with chaffing.
  • Here are some exercises. You will need a stability ball for these https://www.youtube.com/watch?v=VfYTvEAczjw https://www.youtube.com/watch?v=NKFej13L2bw
  • Strong lift 5x5 is a excellent starting point for people because it is a whole body workout that progressively gets heavier and allows you to build and excellent foundation for strength. Schedule wise 5x5 is done three days a week such as M,W,F or Tu, Th, Sat, whatever you feel comfortable with. You can do cardio between…
  • The roll of shame is where you can't finish the rep, place the bar on you abdomen and roll the bar off yourself. https://www.youtube.com/watch?v=qohvvfv0OwA
  • Yes you can, but don't freak out over water weight. It fluctuates day to day.
  • Obviously start with lighter weights and learn proper form. Now this is where people get things wrong. Lighter weights more reps does not equal toning/cutting/fat loss. The truth behind lighter weights with more reps is to build muscular endurance. The typical range for muscular endurance is using less that 60% of your 1…
  • You can never go wrong with strong lift 5x5. It's a good workout for your goals
  • You cannot spot reduce fat. The best thing you can do to tone up your legs is heavy squats and deadlifts.
  • You could look into the 5/3/1 program, it still uses the same big lifts, but each lift gets its own day followed by supplemental work.
  • A lot of that is fad and false info. Some diets work better than others, Low-carb diets work but I still wouldn't advise it. I tried it and I did not enjoy it. Low fat is BS, your body needs fats. I never heard about no fruit after 2 but that is also BS, same for no dairy after 6. The best way to lose weight diet wise is…
  • Here you go. The injury rate is similar to Olympic weightlifting, powerlifting and gymnastics at 73.5%. But the shoulder injury is higher than that of Olympic weightlifting http://www.stack.com/2014/01/16/crossfits-injury-rates/
  • My post workout is different if I am feeling in the mood. Normally two scoops of Optimum Nutrition whey mixed with water IF want to change it up, 1 scoop of ON whey, a tablespoon of peanut butter, and a banana mixed with milk.
  • I would stick with 1 cheat meal maybe twice a month. I wouldn't do days, I still don't do cheat days because I know I can eat over 3000 calories in a single day. That is bad because I'm on a 2500 calorie diet.
  • It sounds like he wants to train his "beach"/"Bro" muscles. 5x5 is one of the best programs at building muscle & strength. Compound movements are the best like people have said before, he needs to understand that. I'm still trying to get a friend to stop with "Bro" style workouts and go full on 5x5.
  • You cannot spot reduce. The best way is diet, weight training, and cardio.
  • Here you go. 1."Bar may stop during ascent, and then continue to top, but no downward motion." 2."Bar must remain motionless at top." 3."Shoulders must be aligned with hip joint from side view at lockout." 4."Failure to lock knees at top, or re-bending of knees at top is not permitted." 5."Supporting bar on thighs,…
  • It is all about being in tune with your body. When I got sick last time I didn't bother exercising, my weight lifting workouts are really intense having me squat and deadlift over 300 lbs each time. I just took it easy, rested and went back to the gym when I felt up to it. I took the first few days doing lighter weight to…
  • I don't purposely do it. I'm usually under my goal by 200-300 on average. Maybe it helps because I don't really measure my food. I don't eat back calories either.
  • There are a couple of people who have. I have one friend who has seen results but I lost contact with her after she moved. You can pretty much see results with any type of training that involves progressive intensity, with a calorie deficit. I just see crossfit as joke at times. Maybe it's too mainstream and you get to see…
  • You need a combination of all three things to really lose weight. Calorie deficit is the most important. You will not lose any weight if you are not at a calorie deficit, no matter how much you exercise. You will never see results if you eat at or above maintenance. Weight lifting I would rank second. Although it doesn't…
  • I'm reading all these and they are like snacks... At 3pm I'm sitting down eating a whole meal: chicken breast, 1 cup of cooked brown rice and maybe some veggies... I eat a meal every 3 hours.
  • Yes that is a something you can do. Watch a couple of videos on youtube look at them carefully and pay attention to what they say and how to do it with correct form.
  • That is stupid. Like people have said unless you have a legitimate injury keeping you from lifting. There is no reason to wait to lift. Your friend is full of BS. Lifting is the best thing you can do to help loose weight and keep it off.
  • I loath Planet Fitness for many reasons. like 603reader said get a new gym that has actual squat racks. You can only progress so far with dumbbells.
  • I'm not one for 4 day splits. I have the belief that you can get everything you need done in 3 days of weight lifting only doing compound exercises. I use Bill Starr 5x5 and recommend a 5x5 program to anyone. It is really hard not to get bored with a 5x5 because you are constantly progressing each week. Every week the…
  • The general idea is to get .8-1g of protein per pound you weigh.
  • I don't go by BMI, According to that I'm obese but I have a 20% body fat. My main goal is to drop body fat. I don't care what my weight is as long as my BF is from 12-15%.
  • Second thing on Monday morning. I don't weigh myself during the week because weight fluctuates from day to day.
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