Discussion in 'Vaporization Discussion' started by Vapinghole, Apr 24, 2012.
yeah nothing like a good session after a brutal squat/deadlift workout
It's been awhile since I gave a thorough update. Things have been great! I am progressing in strength every week, and I started doing more free weight or at least Semi free? Idk, Hammer brand machines that are freeer than most stock machines but more limited than a bar or dumbbell.
I am more shredded than I've ever been, I am 190 and hovered around 185 for a long time so gainz and I was worried I was getting fat cause eating dirtier but with only 5 lb gain over 3 weeks that's like right on track with water and stores and stuff. I been doing less cardio but going to try to get at least once every 3 days, would rather every other but the time is an issue. I don't look fat, I am bigger tho for sure and pretty cut. 6ft 190 so still could use some weight IMO.
I'm at a crossroads because I had two goals when I started, get defined muscle and get a six pack because I've never in my life had a six pack and it seemed like a good goal. My eating is so so tho, I either am pretty careless or conscious just depends on day, but I been trying for 300-400 over my base rate. So I want to try to do a bit more cardio and eat more food but cleaner food on those days to try and get best of both worlds. I have a two pack but I definitely am more toned and have a relatively defined V, all my fat on my body is between abs 3-6 lol so id like to lose it....but I definitely am less fat than I was so I shouldn't stress. Any ideas for clean bulk food? I don't snack but I need to start tbh, yogort and quinoa cereal is what I got.
But with regards to crossroads, I lift better and feel stronger when I'm a bit careless with diet. Normally I have lots of protein but by virtue of what I'm eating on dirty days I get lots of carbs and fat (burgers, chicken nuggets, lot of Chinese takeout chow mei fun or lo mein) so it's either more gains or no six pack at the moment but I feel it's feasible to do both. I am still conscious of calories and don't overindulge on these days either but it's fattier food definitely.
Need to do more leg work too (lifting) but I have a hard time fitting it in. With the deadlifts on back day I don't really wanna run I'm so beat at end of workout. Don't wanna squat. Same with chest/shoulder day, I do less overall exercises but more sets and am gassed and legs usually a bit sore from deadlifts the day prior. And I run at track so not at gym on run day.
Hope all your athletics are going good! Gonna have a shake before bed 2400 on day but see this is where my prob is. 3 shakes 156 G protein 40 carbs. I had lb+ salmon mostly protein. But that's it! Not varied enough but idk how to vary without hitting Pork lo mein and Double Stacks
Click to play YouTube Video
No agony no bragony!
Been nursing a calf strain for a month or so.
I can run on it fine...it's just not getting any better.
I've been doing light weeks 15-20 miles. I had a 56 mile relay among 4 guys I had committed to so that kept me running through it...
Probably going to shut it down and just do strengthening on a daily basis for a while.
i found that aerobics cleaned up my diet ... i can't even consider fast food - i'd rather go hungry, hey! a little fasting is good for the mind. i avoid processed food-like substances. i follow Michael Pollan's food rules: (1) eat real food (2) mostly plants (3) not too much ... but i'm not trying to bulk up, just have enough strength to pick myself (or gf) off the floor after a fall. okay, i want six-pack abs, too.
i snack on tree nuts: i make a mix of cashews, almonds, pecans and walnuts ... i mix in just a little dried fruit - cranberries, raisins, apricots and pineapple - cause i find the walnuts to be "dry".
congrats on your progress and commitment!
Get some physical therapy, you'll be glad you did!
Dude - I feel your pain. I'm in a walking boot right now thanks to a grade 2 calf tear. I think you're right to shut it down. Have you seen a physiotherapist?
After 24 consecutive years of running/triathlons/etc. I'm taking this year off. "Popped" my calf muscle training a month ago. My body needs attention where I've ignored it far too long due to my trail running obsession. Once I'm cleared by my PT, im diving head first into yoga. I'll not run for the rest of this year, therefore missing the 7 races I've already signed up for.
@Vapinghole - really sorry to hear that. I get antsy and a little depressed when I first stop running. Just like any withdrawal from something that gets me a happy, consistent, high. Hope you find a way to beat the early downbeat.
Holy shit I'm sorry about your wallet, 7 races cancelled, damn!
On my side: took it really easy for a few weeks and I've been back to low mileage without pain (felt good since June 10)!
Bearish news from the doc and PT this week. Another two weeks in the walking boot. Now just hoping I won't need surgery.
Fuckity fuck fuck fuck!!
Whats up guys, been a while, I've been putting in work!
It aint the sexiest six pack, I definitely could lose some more fat, but there is clearly 6! I've been cutting for the last 3 weeks, made a world of difference.
I realized that if I want the six pack, I will need to cut. Really no way around it, I was eating too much (and justifying it as building muscle) and while I was still gaining muscle I wasn't really losing fat to a noticeable degree. The dedicated cut has really helped me out, lost 10 lbs. And actually was stalling/plateau'ing on some lifts prior to the cut, and I've pushed past them.
I still live day to day on an intermittent fast. Get all my calories in afternoon/evening. It made it easy to cut because now I just eat less in that window.
Subway has been a godsend when I don't wanna cook. Chicken Teriyaki on Wheat with a few veggies is like 700-800 calories (i forget off hand) and 70 g of protein. The Chicken Bacon Melt is 900-1000 a smidge more protein. The Steak and Cheese is 700-800 with 50g of protein.
These have been great on my cut. Any of those + 2 shakes gives me a caloric deficit while still maintaining a very high level of protein to minimize muscle loss.
But I look great! I am the most cut person in my family including my former collegiate athlete of a brother. I am the most in shape of my friends, etc.
Something I changed up too that I noticed a big difference in strength and size was I stopped doing shoulder press machine. I do bar bell overhead press now, usually sitting. Crazy how much stronger that made me and I used to HATE shoulder press, my whole life it felt awkward motion and week. With the barbell I can really belt them out.
And I switched my chest routine up a little bit. I couldn't get into a good routine, I used machines for a few months when I started and built my chest but my stabilizers were so weak. So when I moved to free weights, I was stuck. For instance, I could do 4-5 sets at a lower weight for my stabilizers, and my chest wouldn't be as worked. Or I could up the weight, get a good set or two, and fail the weight or have to drop again to an unfulfilling weight for my chest.
So I've been just doing 5x5. And if I can manage all 5x5, I add 2 1/2 to each side next workout. This seems to be the best combination to work both my stabilizers and my chest. And then I do 3-4 sets on a Hammer Incline or Hammer Decline Machine for some additional chest work. My gym is nice, cause it's dead. There is not many people there ever. But I also can't get a spotter which is why I switched to this routine to build up some strength. 5 reps is easy.......and you can usually tell on 4 if you won't be able to get another so I just stop on 4 if that's the case.
I got pretty decent at the roll of shame!
Click to play YouTube Video
It only took one time of me almost killing myself (couldn't get to the pins, got one side hooked, couldn't get other side, neck was in serious danger) to just commit to the roll of shame when I fail
That's the update! I'll be on vacation for a week, eating fresh seafood clean!
After going 7 years w/ no back problems, my lower back spasmed about a month ago. I wasn't even doing anything when it happened. It hasn't been the same since and is taking forever to return to normal. The good news is I believe the pain is just TMS, which I have a history with, and if I do have a disc problem in my lower vertabrae, it will not cause any pain once my TMS treatment is done and I give it some rest. But I went from a 315 (142kg) (1RM) deadlift to barely being able to put up 135 pounds b/c my back just can't handle it. It sucks. I pretty much can't deadlift heavy with a straight bar in front of my legs anymore, there's too much stress on my lumbar hinge. So since my gym doesn't have a hex bar, I've had to start doing Jefferson deadlifts (light for now) which have been a godsend during this difficult time, and the leg press machine instead of freeweight barbell squats, but I really miss freeweight squats. It sucks. Deads aren't kind to tall people (I'm 6'2). And I'm super sad that I can't squat 225-255 (102-115kg) anymore. But during this time I've done more jiujitsu training than weight training and I've realized that I'm kinda burnt out from 16 years of lifting multiple times a week. So I'm changing my approach to workouts; I've always had huge problems putting on muscle mass, tried everything you can think of from a diet and workout regime standpoint and nothings working, my genetics aren't having it. I was meant to be thin. I can get a physique like Jason Statham, but getting one like Arnold or (insert powerlifters name here) just isn't in the cards for me so I've thrown in the towel on that. I don't care about getting ultra ripped and huge anymore, I'd rather get good at choking people out - something I can actually work hard at and see results from, unlike weight training. And my BJJ gym has gotten me into best cardiovascular shape of my life. Ill take it.
@HellsWindStaff - Good on ya!
I've found, as you mentioned, that one of the tricks to "clearly defined abs" is less body fat.
Many folks pay so much attention to losing weight that they don't even notice that they kept the same shape only smaller. Depending on the diet you can cause stored muscle energy, muscle and fat to be burned for energy instead of mostly fat. So if you were egg shaped and lost 20 pounds you might end up as just a smaller egg. Of course there does come a point where after losing enough weight the body does use more fat stores for energy than muscle but by then the muscle mass has been decreased and the definition some were seeking is now "grizzle".
The longer you can go on your cardio the more % of body fat that gets burned in comparison to breaking down muscle and using muscle energy. In other words ..... when you first start your cardio the body uses the energy in the bloodstream and what's stored in the muscle along with some fat stores. If you stay in the aerobic phase long enough (and don't bounce into an anaerobic state) as time goes by the body begins to efficiently burn fat at a higher percentage so you start to strip the fat from the body leaving the muscles mostly alone from an energy standpoint. There are charts that show that the longer you hold your cardio at an 80% rate the more fat is burned off versus other energy sources. So after the cardio what you eat is first turned into energy and stored in the muscle and whatever is left may go back to fat but having burned off a higher percentage of fat you stay leaner. Stripping fat from the body without losing muscle mass is the holy grail to some folks.
@mccringleberry - sorry to hear about your back. Back issues can be tricky buggers. Always surprises me when I don't do anything but turn a weird way and get taken out for a few days. Doesn't your training stress it some? Lot of twisting and lifting there.
@His_Highness that's the case for me (stripping fat while gaining muscle), you'll inevitably gain some fat while gaining muscle but you can minimize the muscle loss with high levels of protein and melt the fat with cardio and diet.
I actually upped my cardio a bit, and have been doing it right after lifting. Which is also supposed to be pretty good. My glycogen stores are depleted from my lifting workout. So it kick starts you into fat burning mode. Been digging it!
@mccringleberry Jason Staham is what I'm going for I don't really wanna be the Hulk
I am 6 and a half inches tall, idk if that's considered tall really but I find deadlifts to be the easiest thing I've progressed on, exponentially more than my other exercises. I have pretty long arms, standing straight up fingertips stop right above my kneecap, I don't really have to get that low, just did 250 (1rm) the other day actually for PR Been deadlifting for 3-4 months started at 135.
SQUATS on the other hand are really tough for me, I find it hard to really get deep, and I'm just talking like 90 degrees. My knees also were shaky at first but I shifted my feet and that's seemed to remedy for me (had them straight forward now I point at like 11 and 1 o clock respectively.)
I haven't tried sumo deadlifts but I bet they are right up my alley
I do a bit of body weight training and run about 3 times a week, and I am often still high from vaping earlier in the day. I like the focus it can give me (sativas only). It can make me feel more in tune with my body sometimes e.g. stretching and loosening up better. Afterwards when I eat I have that exercise hunger plus the munchies..which I also enjoy.
@His_Highness the only training that really stresses my lumbar area is heavy squats and deadlifts w/ the bar in front of the legs whether it be regular or stiff legged ones. And Romanians, those were fvcking impossible. Sumo style DL's are slightly easier, jefferson style the best; the weight is centered instead of forward. I may never do straight bar heavy DL's in front of both legs ever again. it's not worth the risk to me. Hex bar would be the best except I've never even seen a hex bar in real life Heavy shoulder/military presses also compromise the lumbar area. I wear a belt for all of the above.
Thankfully the source of most of my pain isn't a structural abnormality, it's from tension residing in my subconscious brought on by life circumstances. When I start to work that part of my life out, the pain starts going away. The book Mind Over Back Pain by John Sarno literally cured me of my pain back in 2011 when nothing else helped (and my pain and sciatica was BAD. Months of living in misery and I crammed that book in 4 days and 99% of the pain disappeared). This latest episode is improving little by little as I reread that book whilst laying off the super heavy leg day workouts and hitting some important stretches daily.
@HellsWindStaff definitely vary up your deadlifts. Regular, romanian, sumo, straight leg, and jeffersons. And yes I also have to go duckfeet, no choice on that. I feel way too much stress and everything just feels compromised when trying to squat w/ parallel feet.
Totally. Hell, indicas do that for me too.
I'm pretty curious what my scale will say tomorrow. I don't stress weight but I have been on vacation all week and was happy with my progress...I did not wanna piss it all away on a week of binge.
I told myself I wasn't gonna stress/be mindful but I guess that mentality had already taken hold...a good thing! Habit formed
I drank a lot of Miller Lite and Natty Bo. Few mixed drinks too. Averaging about 8-9 drinks a day? I don't drink a lot usually during week so this was really my only "bad" calories. I had protein for breakfast/lunch most days, and I'm at the beach, so when I go out I'm eating fish? So overall my diet was good! Healthier than normal still relatively low calories other than the booze.
But I even did one better and actually did exercise while here. Can't say I've ever done that other than being in water most of day. I moved around/swam/threw kids in ocean all day. I ran Monday through Friday, 5 k a day. I even paid an arm and a leg to use the gym across the street for one morning, did back and bis pretty hard. And I did tons of ab work and push-ups (diamond, wide, narrow) it was just natural and not even "work", I am pretty happy overall and if looks are anything I haven't fucked the progress
Still curious my weight. I know it can vary a lot in even a day so I don't stress but it would be cool seeing it lower than average - I bounce between 186-188 used to bounce between 192-193 so if I come in on 186 or 184 or something, I'd be ecstatic.
I've been doing CrossFit 4-5x a week since the beginning of this year, it's been great. The community aspect of it keeps you motivated and, for me at least, makes sure I go regularly. Mainly I'm in it to lose weight, and so far it fits the bill. Lost 2.1% body fat from April to July with no changes in diet, 8lbs of fat loss with no change in muscle mass. I know if I gave up drinking I'd have probably lost double that, but I enjoy it too much. Still, I should probably cut it back to stay healthy. I've also noticed a huge change in my mobility and balance since starting CrossFit. Good stuff!
If I know it's going to be a rough workout I'll sometimes take a hit or two off my sativa or hybrid vape pen. Not enough to get baked, just enough to feel it. Helps me fight through the fatigue and burn up that last bit of fuel in my tank. But for the most part, I usually just vape after the workout to help relax my muscles, ease fatigue or soreness, and develop an appetite.
I've played ball all my life, and I still play in competitive men's leagues. If I smoke a bit before a game or even before I go to practice I feel like it improves not only my focus but consequently my court vision and rhythm for shots.
I do know that only a good sativa can help with the actual necessity of cognitive reasoning at a break neck speed when it comes to quick passes and sharp plays, I've learned that the hard way a few times.
Yea, I'm pretty sure like 50%+ of NBA players regularly partake.
On my running front, I have consistently done 20MPW (miles per week) for a few months now.
But there is a half / full that I'm wanting to run in my town, so I'm adding 5MPW till I get to 40MPW.
25 was just finished yesterday. If I can't scale up without injury, I will run the half instead.
Check out the site below. It's one of the best FREE sites for training programs for running. They include simple and easy to follow training programs for the novice and up. I run consistently and have for decades but when I'm training for a race I download one of the calendar based training programs from this site. The training programs concentrate on preparing for the distance without getting hurt.
So, I had food in my stomach and when I got home from vacation I (stupidly) weighed myself at 187 lol felt bad man, the next day I weighed myself in the morning and was 183! Felt good!
Last Friday I was 181 - my workouts though have been kinda shit since vacation so decided to up the calories a bit. Lost 12lbs in 6 weeks! I just started to not have any energy, feeling really fatigued, etc.
So I'm eating like 300-400 calories more now, still in a deficit but only by a few hundred or 500 at max.....compared to the 750-1250 deficit I was at... I quit running although I think I'm gonna go Saturday, once a week now rather than 4-5 times. Maybe up it to 3 times, lol I do enjoy it, just need to make sure I eat enough to compensate. Which I definitely wasn't doing, days I ran I would really only have a net of like 900 calories.
But my energy came back, I've had amazing workouts since I've upped the food. I am now 183, cool, I'll keep monitoring if I can stay around this weight and slowly build muscle/lose fat, I'll take it. Come October/November I'l probably commit to a surplus but I have the six pack now and it's still relatively nice out, might as well show off a bit
Went out to a festival a few weekends ago saw lots of people who i only see there - all commented on how ripped and cut up I look I got asked for ab regiments too lol, who am I and what did I do to the out of shape stoner? People asking me for exercising advice ? Never dreamed.
It's been pretty awesome I'm not gonna lie, working out consistently has given me more discipline and that translates into other aspects of my life, looking ripped gives me more self confidence and has up'd my dating game a ton Very happy with the results I should have been doing this years ago but better late than never! I also use less weed overall cause I'm not just sitting around + the workout high is sometimes relaxing enough. Can't tell you how many vapes I packed before bed lately and wake up to a fresh packed vape in the morning.
Hey I forgot to mention, my squats have been improving dramatically 50 lbs in like 3 weeks. I know that's a lot of nerves learning connections and stuff though.
But anyways, I throw 5 lb plates on floor. I put my heels on them when I squat. Holy range of motion. Its like night and day, highly recommend but I'm gonna by some oly shoes since safer; they do same thing. I can't get deep enough without them really, I'm sure I could but it's super uncomfortable so I don't bother on higher weights.
Had a question - maybe you guys can enlighten me.
So, in terms of eating/working out, you have 3 states you can be. Cutting, where you eat less than you expend (and lose weight/fat). Bulking, where you eat more than you expend. (and gain fat/muscle) And "Recomping" where you eat at just the right level, which should burn fat and also build muscle.
I have been trying to "lean bulk/recomp" that is to gain some weight while not gaining too much weight. I don't wanna lose my cuts! My lifts have went up the last few weeks.
My weight though, has remained kind of static. It fluctuates between 181 and 183. Since, weight can fluctuate normally by a few lbs just be it with water or shit , it's hard to tell if I'm doing it successfully. Rather than seeing weight drop off the scale during a cut or weight pile on during a bulk. You can clearly tell when those are happening.
Now, for beginning/novice lifters (I'm in this category), you can expect to gain about 2lbs of muscle a month, provided you eat enough surplus calories. That's not saying that if you gain 2lbs, its all purely muscle. But if you eat at a healthy surplus and gain a handful or two lbs in a month, it's pretty safe to say you gained at least a lb maybe 2 of muscle.
What I want to know, is if I eat at a surplus, healthy surplus of 500-1000 more calories a day to ensure I'm getting enough calories, I'll know for certain I'll gain muscle. Will also gain fat. Lets say for ease of numbers, I gain 10lbs in a month on this "dirty bulk". Best case scenario is 2lbs muscle 8lbs fat and water.
When I cut, I was able to lose 2lbs a week. So if I "bulk" and gain 10lbs in a month, and then "cut" next month and drop 8lbs, did I just gain 2lbs of muscle net? Is it feasible/possible to run short cut/bulk cycles? You don't see people really talking about this, it's either dedicated multi month cuts or multi month bulks, or a "slow lean bulk/cut".
I ask because I don't want to really lose my cuts lol, but I would like to gain some muscle. And it's hard for me to just eat "a little" over. I don't want to bulk for months and gain a ton of fat, but I do need to bulk to gain some mass. I'm thinking it would work out well for me, tracking is kind of obnoxious. I can eat like a pig for a month, and then just go back to my 1000 deficit diet that I know works for a month and trim the excess fat.
Hope this makes sense! I PR bench yesterday 160lbs 5 times getting close to bodyweight!
@HellsWindStaff - cut out the guess work and get yourself a consumer weight scale that can tell you: Measurements can include Weight, Body Fat %, Body Water %, BMR, DCI, Metabolic Age, Bone Mass, Muscle Mass, Physique Rating, and Visceral Fat Rating.
There are many of them on the market. I have had a Tanita for a long while now so there may be better manufacturers to choose from.
EDIT: The reason I recommend these scales is because so many things can affect your body in terms of appearance that can throw you a curve. Salt is a good example...it can cause bloat, water retention and weight gain ... none of which is permanent but could make you think you've gained more weight than you really did due to water retention (too much salt) and after running long distances and sweating the salt out (you know who you are salt lovers...when the white powder on your skin after a run is so visible) after drinking water and don't gain all the weight back because you don't retain as much water as before the run.
@His_Highness i have one and it's great for weight, but bf% is super inaccurate on mine.
That's also kind of why I ask cause my weight has been fluctuating a few lbs so I can't tell if I'm actually "lean bulking" since any gain could maybe be attributed to extra water or poop
that day. I'm just bouncing around between 181-183.
I'd like to just commit to a bulk and gain weight. But don't wanna do it for months and get too much fat, so wondering if I switch off and on like that if that would be a practical or effective way.
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