Keeping me accountable

suprfast · 10-19-2009, 02:39 PM

What is the time table for creatine to start absorbing water?
I found a bottle of monohydrate laying around that i was using in the past and decided to finish it off before i either restock on mono or try out CEE. Ive been on it for three days and my weight has jumped about 3-4 pounds over the average. Is this all water weight? Diet seems to be in check, and yes i am drinking more water than normal with creatine now.

Also, when should i be taking it. I take a tsp before workout and tsp after which might be over kill. Its powder form if it helps
kris

suprfast · 10-20-2009, 01:01 AM

Carbs seem to make me happier than fats. With that being said, if i stay at my 2400-2600 calorie days would it matter if either of the following actually happened:

Protein - 225g 900 calories
Carbs - 200g 800 calories
Fat - 80g 720 calories

Total of 2420

or

protein - 225g 900 calories
fat - 100g 900 calories
carbs 150g 600 calories
total of 2400 calories

Both are roughly the same caloric, but i snack on nuts to up my fat, use more olive oil then i should on most days just to bring fat up. Nothing beats a bowl of whole grain cheerios before bed.

Seriously though, if one is better than the other ill stick with that. If it makes no difference, then ill eat cereal.

thanks for the time.
kris

suprfast · 10-20-2009, 12:55 PM

Ahh shit, today sucked in a good way i guess.

Workout C

5x5 chins - body weight + 10lbs(first time ever adding weight and it feels like im back to square one but atleast there is weight).

3x8 barbell pullovers - 70lbs

5x5 hang cleans - 145lbs(these kill me on the way down, way up is fine)

3x8 arnold press - 60lb dumbbells (felt good, i need to go up a tad next week)

3x10 Bent over side laterals -40lbs

had to skip abs and calves because of time. Kids need to go to school, what gives!!!

Thanks for looking agian.

suprfast · 10-21-2009, 01:18 AM

Been lonely but ill talk to myself some more. Thinking about adding Yoga to my off days(Wed, Sat, Sun). Any reasons why i shouldn't. Im really taking what P-funk said seriously about doing the workout right, and doing them "modified" will set myself up for injury in the future. Looking at gaining flexibility on the whole body but targeting the crazy hams.

Thanks again,
kris

DiGiTaL · 10-21-2009, 04:08 AM

Yoga is really good. I'm starting to do them as well once a week. I used to do them, you have a lot more energy in you after yoga.

Triple Threat · 10-21-2009, 07:03 AM

Quote:

Originally Posted by suprfast

5x5 chins - body weight + 10lbs(first time ever adding weight and it feels like im back to square one but atleast there is weight).

So last workout you managed 5x5 chins at BW and this time you were able to also get 5x5 but at BW+10 instead and you're not happy? That's pretty damn impressive to me.

suprfast · 10-21-2009, 01:30 PM

I know im progressing. Its that feeling of working so hard to finally achieve a goal then you up the ante and the new goal feels like the old goal. Cant wait until 10lbs feel light.
I think ill be adding weight to dips next week too.
Thanks for looking triple and digital
kris

suprfast · 10-22-2009, 04:50 PM

Just hopped on the scale this morning and what a surprise, 207lbs. 7 more lbs to my goal and 18lbs behind me.
Kris

Stewart14 · 10-22-2009, 05:08 PM

Quote:

Originally Posted by suprfast

What is the time table for creatine to start absorbing water?
I found a bottle of monohydrate laying around that i was using in the past and decided to finish it off before i either restock on mono or try out CEE. Ive been on it for three days and my weight has jumped about 3-4 pounds over the average. Is this all water weight? Diet seems to be in check, and yes i am drinking more water than normal with creatine now.

Also, when should i be taking it. I take a tsp before workout and tsp after which might be over kill. Its powder form if it helps
kris

I only take it on workout days usually after my workout in my post workout drink. I couldn't tell you if I'm bloated from it or not since I've been using it pretty much all the time for like 5 years plus now.

On the subject of supps, I highly recommend beta alanine, it's relatively cheap and I think it helps a lot, and it supposedly is supposed to work synergistically with creatine

Triple Threat · 10-22-2009, 05:17 PM

Quote:

Originally Posted by Stewart14

I only take it on workout days usually after my workout in my post workout drink. I couldn't tell you if I'm bloated from it or not since I've been using it pretty much all the time for like 5 years plus now.

I take it every day, workout or not. One time I put it into my pre-workout shake and I was extremely thirsty throughout the workout. Could have been a coincidence, but I'm not sure. I normally put it in my post-workout shake and in my first shake of the day on non-workout days.

Like Stewart, I've been using it regularly for a long time.

suprfast · 10-22-2009, 05:41 PM

Just started using it like i stated above and i have been extra thirsty. Is it doing anything, i havent a clue. My weight jumped about 5lbs after i started taking it, but has since trickled back down to my new low weight of 207. We will compare in about two weeks when i take another set of picture.

Thanks for the help, im going to look into the beta alanine.

Kris

suprfast · 10-22-2009, 11:23 PM

squat1.flv video by suprfast - Photobucket

squat2.flv video by suprfast - Photobucket

squat3.flv video by suprfast - Photobucket

Workout B

5x5 seated alternating bicep curls - 50lbs each dumbbell
3x8 standing hammer curls - 50lbs each dumbbell

5x5 squats - 225lbs (working on form like P-Funk said, stance is shoulder width apart and feet are straight, not pointing out) Please see videos above

3x8 lunges - 135lbs(way too easy, should have added weight)

3x8 RDL - 225lbs (feet shoulder width, straight ahead)

Really good workout. Now i want to ensure I am doing squats correctly so i posted three videos. First video, I HAVENT A CLUE WHY IT CAME OUT SIDEWAYS. Third video camera ran out of storage.

Please critique me and get back. I need to know if this is right/wrong, need to modify. On the plus side, if this is right the 225lbs felt very light.
kris

m11 · 10-23-2009, 12:32 AM

Re: Squat technique

There is a lot of debate on form. I'm a fan of the Mark Rippetoe camp, so that's where I get the basis of my form critique from. To each his own.

Starting from the ground up: Since you are at home, you may want to consider going barefoot. Your footwear can alter how you balance yourself. Athletic sneakers typically get your weight forward which is not what you want. Are you familiar with those Chuck Taylor Converse sneakers? Their flat soles are fantastic for allowing you to balance properly. Barefoot works too.

You mention keeping your toes straight? Why so? Rotating your feet out externally allows for your knees to trace out wider, allowing for greater glute/hamstring recruitment at the bottom. Now, there is a difference between needing to rotate your feet to get to parallel, and choosing to rotate your feet to improve strength out of the hole. Those are two different things. If you cannot get to parallel (I'll touch on this in a bit) then you need to work on getting there. Foam rolling, dynamic stretching...check out the sticky on the topic.

Moving up:
You're not quite getting to parallel. This puts a lot of stress on your knees and takes a lot of the glute/ham element away from it ---you'll find it difficult to get out of the hole at heavier weights. Can you get to parallel with no load on your back?

It's tough to tell in the video, but since many don't do it, i'll mention it. You want to maintain a degree of tightness throughout your body. Deep breath at the top to create the necessary intra-abdominal pressure, and hold that pressure throughout the rep. Feel free to breath out as you get to the top. You need to maintain a tight core, back, everything throughout the exercise. It's tough to tell if you are tight or not in the video, but it's something to think about.

It also looks like you may be shorting yourself out of some hip drive. It appears that you may be lifting your chest as you are coming up. It's a bit tough to tell though from the available angles. You want to focus on pushing your tailbone/butt/hips upwards. Again, hard to tell from the angles, but it is something to think about.

Moving to the top: Any particular reason that you are looking upwards? Aside from putting unnecessary pressure on your neck, a non-neutral neck position tends to eliminate hip drive. Hip drive is crucial to strength. Next time you squat, try looking down at a spot a few feet ahead of you. If you are familiar with motorcycle riding, you may be aware of the concept of "You'll end up where you are looking." That isn't the case there. You won't fall down. Keep your neck neutral, and focus on one spot a few feet ahead of you throughout the entire rep.

suprfast · 10-23-2009, 01:16 AM

Quote:

Originally Posted by m11

Re: Squat technique

There is a lot of debate on form. I'm a fan of the Mark Rippetoe camp, so that's where I get the basis of my form critique from. To each his own.

Starting from the ground up: Since you are at home, you may want to consider going barefoot. Your footwear can alter how you balance yourself. Athletic sneakers typically get your weight forward which is not what you want. Are you familiar with those Chuck Taylor Converse sneakers? Their flat soles are fantastic for allowing you to balance properly. Barefoot works too.

You mention keeping your toes straight? Why so? Rotating your feet out externally allows for your knees to trace out wider, allowing for greater glute/hamstring recruitment at the bottom. Now, there is a difference between needing to rotate your feet to get to parallel, and choosing to rotate your feet to improve strength out of the hole. Those are two different things. If you cannot get to parallel (I'll touch on this in a bit) then you need to work on getting there. Foam rolling, dynamic stretching...check out the sticky on the topic.

Moving up:
You're not quite getting to parallel. This puts a lot of stress on your knees and takes a lot of the glute/ham element away from it ---you'll find it difficult to get out of the hole at heavier weights. Can you get to parallel with no load on your back?

It's tough to tell in the video, but since many don't do it, i'll mention it. You want to maintain a degree of tightness throughout your body. Deep breath at the top to create the necessary intra-abdominal pressure, and hold that pressure throughout the rep. Feel free to breath out as you get to the top. You need to maintain a tight core, back, everything throughout the exercise. It's tough to tell if you are tight or not in the video, but it's something to think about.

It also looks like you may be shorting yourself out of some hip drive. It appears that you may be lifting your chest as you are coming up. It's a bit tough to tell though from the available angles. You want to focus on pushing your tailbone/butt/hips upwards. Again, hard to tell from the angles, but it is something to think about.

Moving to the top: Any particular reason that you are looking upwards? Aside from putting unnecessary pressure on your neck, a non-neutral neck position tends to eliminate hip drive. Hip drive is crucial to strength. Next time you squat, try looking down at a spot a few feet ahead of you. If you are familiar with motorcycle riding, you may be aware of the concept of "You'll end up where you are looking." That isn't the case there. You won't fall down. Keep your neck neutral, and focus on one spot a few feet ahead of you throughout the entire rep.

Thanks a lot. Let me try to touch everything as in depth as possible.

Quote:

Starting from the ground up: Since you are at home, you may want to consider going barefoot. Your footwear can alter how you balance yourself. Athletic sneakers typically get your weight forward which is not what you want. Are you familiar with those Chuck Taylor Converse sneakers? Their flat soles are fantastic for allowing you to balance properly. Barefoot works too.

Barefoot might be an option but no way are chuck taylors. Those are made for skinny people feet. I can only find 4E wide in new balance and even then my foot pushes the sides. I think the standard chuck taylor if lucky is a D. On top of the flat foot of the chucks, i have terrible arch. A very flat foot and a very flat shoe spells disaster for me.

Quote:

You mention keeping your toes straight? Why so? Rotating your feet out externally allows for your knees to trace out wider, allowing for greater glute/hamstring recruitment at the bottom. Now, there is a difference between needing to rotate your feet to get to parallel, and choosing to rotate your feet to improve strength out of the hole. Those are two different things. If you cannot get to parallel (I'll touch on this in a bit) then you need to work on getting there. Foam rolling, dynamic stretching...check out the sticky on the topic.

Well, i fell into a Questionable Authority. Not saying its wrong, but after posting a few other videos P-Funk was nice enough to give me insight, as well as other members. I was taking his advice and running with it. If i had a choice i would rather point my feet outward a few degrees rather than STRAIGHT. I don't know whether i should have my feet shoulder width or wider than shoulder width. When i went wider than shoulder width i could go below parallel no problem. I have a video to show. Stretching is something i have started, as well as starting yoga on my off days.

Quote:

Moving up:
You're not quite getting to parallel. This puts a lot of stress on your knees and takes a lot of the glute/ham element away from it ---you'll find it difficult to get out of the hole at heavier weights. Can you get to parallel with no load on your back?

I can get to parallel and then some when i go wider stance and feet pointed outward. With feet shoulder width and straight point i do have more difficulty. I can go about 4 inches lower with the first method.

Quote:

It's tough to tell in the video, but since many don't do it, i'll mention it. You want to maintain a degree of tightness throughout your body. Deep breath at the top to create the necessary intra-abdominal pressure, and hold that pressure throughout the rep. Feel free to breath out as you get to the top. You need to maintain a tight core, back, everything throughout the exercise. It's tough to tell if you are tight or not in the video, but it's something to think about.

I am tight. Its also hard to tell because im still packing quite a few pounds of unnecessary body weight, specifically in the gut.

Quote:

It also looks like you may be shorting yourself out of some hip drive. It appears that you may be lifting your chest as you are coming up. It's a bit tough to tell though from the available angles. You want to focus on pushing your tailbone/butt/hips upwards. Again, hard to tell from the angles, but it is something to think about.

Im still working on the hip hinge. Its definately not where it needs to be but the pushing the ass back outward/upward is my main focus.

Quote:

Moving to the top: Any particular reason that you are looking upwards? Aside from putting unnecessary pressure on your neck, a non-neutral neck position tends to eliminate hip drive. Hip drive is crucial to strength. Next time you squat, try looking down at a spot a few feet ahead of you. If you are familiar with motorcycle riding, you may be aware of the concept of "You'll end up where you are looking." That isn't the case there. You won't fall down. Keep your neck neutral, and focus on one spot a few feet ahead of you throughout the entire rep.

I didnt know i was looking upwards. Ill take a look at the video. I was under the impression that i was to look forward. I can easily look at the ground and yes motorcycle riding is very familiar to myself. Question on looking DOWN. are my eyes looking down, or do i want to adjust my head so i can look a few feet forward. I think ill be checking out many youtube videos of squatting tonight.

Again, thank you for commenting. What i dont know, i cant fix. The video i promised you with a wider stance yields lower, but is lower better with wider stance? This seems to be my new dilemma. Is it only an issue mentioned by Funk because this is a powerlifter technique and they squats massive amounts of weight, or is it just a problem.

exercises :: squat1.flv video by suprfast - Photobucket

exercises :: squat2.flv video by suprfast - Photobucket

As you can see in the videos my feet are much wider than the first video. Very close to the full rack size. Toes are also pointed out. What i notice is that i arch then almost come straight down(unless im seeing things). What would you call a perfect squat with great video angles(would you happen to have a video to show me?). I know i can search myself, but if i dont know what im looking for, im going off of others opinion on what is right.

Thanks again M11. I appreciate your feedback.
Kris

yellowmoomba · 10-23-2009, 11:48 AM

Squats looked fine to me. It looked like you could have done at least 10 - 12

Can you go down any more on your RDLs ?? It looked like you were stopping short.

Nice work so far....If you have S14 and TT commenting in here you will do fine.

suprfast · 10-23-2009, 11:52 AM

Yellow,
Which set were you referring to as being good and i could do more, wide stance or the narrow.
RDL's could probably go an inch or two lower. I was worried about my back rounding out.

Thanks for the support.

yellowmoomba · 10-23-2009, 12:02 PM

Quote:

Originally Posted by suprfast

Yellow,
Which set were you referring to as being good and i could do more, wide stance or the narrow.
RDL's could probably go an inch or two lower. I was worried about my back rounding out.

Thanks for the support.

I only looked at linked "...squat1...".

Pull your shoulder blades together and puff out your chest (like you do on the beach..haha) will help keep you from rounding.....It can be tough to learn the technique but once you do - your low back will love you for it

suprfast · 10-23-2009, 09:13 PM

Workout A

5x5 bench press - 230lbs (fatigued on rep 5 on set 4 and reps 4/5 on set 5)

3x8 incline dumbbell bench - 65lbs each (this movement feels so weak, and my right arm has more trouble than my left arm does towards the latter reps/sets.)

3x10 incline dumbbell flys - 35lbs (i have to go light because i feel an awkward stress in my right shoulder. not sure what it is, but it doesnt hurt just feels like it fatigues and hard)

5x5 rack pulls - 315lbs (felt too light but i have video to examine this movement. please watch them and critique like usual please. i again am working on what P-funk recommended, and do not pull with the arms like i did previously. now i grip with the bar and just use the hip hinge to do all the work.)

3x8 bent over barbell rows - 190lbs (thought i would post video of this too, i havent a clue if im doing these right. Dont mind the farmer tan, wool coat, and whale blubber)

3x10 dumbbell rows - 55lbs each(tad light, should have done 60's)

First rackpull(hands are alternated)
rackpull1.flv video by suprfast - Photobucket

Second rack pull(hands alternated)
rackpull2.flv video by suprfast - Photobucket

farmer tan, wool coat, whale blubber lift
bentoverrows1.flv video by suprfast - Photobucket

Thanks for looking
Kris

Just took a really good look at the videos and i see what M11 is talking about. Im looking at my outside fridge, i need to bring my head down a little. Maybe ill put a playboy on the ground to "read the articles" while im lifting.

Triple Threat · 10-26-2009, 11:30 AM

Quote:

Originally Posted by suprfast

Just took a really good look at the videos and i see what M11 is talking about. Im looking at my outside fridge, i need to bring my head down a little. Maybe ill put a playboy on the ground to "read the articles" while im lifting.

Oh yeah, that'll keep your mind on the squat.

I agree with M11. Keep the head looking straight ahead. If you must look down (or up?) at something, move your eyes, not your head.

suprfast · 10-26-2009, 01:23 PM

Workout D

5x5 skullcrushers - 105lbs

3x8 dips - bw + 10lbs

5x5 RDL - 245lbs

3x8 goodmornings - 185lbs (these felt all wrong. Im not sure if im doing them right or i just added too much weight for today)

3x8 front squats - 185lbs (same with these, either wrong form, going too low, or too much weight).

Today felt like a shitty day. I woke up late for working out, had no energy, and felt like i had wrong form on every workout.

suprfast · 10-27-2009, 10:36 PM

Workout C

5x5 Chins - BW + 20(stalled on set 5 reps 4-5, but the rest were not easy)

3x8 barbell pullovers - 95lbs

5x5 hang cleans - 155lbs(i officially feel raped on this movement)

3x8 arnold press - 65lbs each (these felt GREAT)

3x10 bent over side laterals - 40lbs

3x20 standing calf raises - 70lbs backpack

3x15 decline abs - 70lbs backpack

Everything was feeling good until the hang cleans. These kicked my ass. I dont suppose they get easier as i add more weight

Kris

suprfast · 10-28-2009, 01:03 AM

Need some help with questions i have. Long stories explaining why im asking, so bear with me.

My numbers are going up but my fatigue levels are too. I am putting a good portion of my calories on the important meals(waking up, before workout, after workout) and still find myself STARVING. Is this just the old me trying to break out like the hulk? Maybe i just need to readjust my diet, but lets keep going.

Sample diet to further help with explanation:

Breakfast
1 cup 2% lactaid milk
25g all the whey protein isolate
1/2 cup quaker oats oatmeal

Lunch
8oz Chicken breast pan seared in olive oil(change seasoning to accommodate taste buds for the day)
1.5-2 cups of green beans
.5-1 cup of brown rice

pre workout
1 cup 2% lactaid milk
25g all the whey
1/4-1/2 C quaker oats oatmeal

post workout
1 cup lactaid 2% milk
25g all the way
2Tb powdered gatorade mixed with 32oz water

Dinner
Chicken breast pan seared once again in olive oil
brown rice
salad (balsamic dressing)
green beans

If i work out in the mornings my pre workout meal is my breakfast. Ill add more chicken/tuna/lean ground beef and fruits and veggies for carbs to make up the extra meal i need.

Diet changes quite often in terms of what i eat. Dinner could be steak, fish, or my world famous ribs. In the end, i keep my calories at 2300-2500, fat at 95-105g, carbs at 150-200g, protein at 200-225g.
IM DYING TO EAT MORE. Lately ive found myself more hungry then ever. Like i stated numbers are going up with weights (and i do feel stronger) but i feel more fatigued throughout the day. Do i need to add more calories to my diet?

Am i doing something wrong? Am i just weak inside? Any help would be appreciated.

**Built** · 10-28-2009, 11:21 AM

How long have you been dieting, bud? I'm thinking you may need a diet break and possibly a training break as well. Not forever, and nothing crazy, maybe two weeks at maintenance with higher carbs and more walking, but little or no training - maybe two short full-body workouts a week just to keep everything from hurting when you return to it.

suprfast · 10-28-2009, 11:38 AM

Ive been cutting since june, and man my body has never looked so good(yea yea, relevant term. When comparing myself to a fat guy, i look better

)

Ive been doing your BGB routine for about 6 weeks now consistently putting on more weight, but backed off a few times when i wanted my specific movement critiqued. Squats came down a little, but now i need to really push them up and my rack pulls i backed down but now will be ready to go nice and heavy.

Ill start with adding a little more food for two weeks and see if im still losing weight or if im maintaining.

Thanks Built
kris

suprfast · 10-29-2009, 06:26 PM

Full of energy. Either its all mental or the few hundred calories are helping.

Workout B

5x5 seated bicep curls(alternate) - 55lbs

3x8 standing hammer curls - 55lbs

Decided to add one more bicep movement just because

3x8 barbell curls - 95lbs

5x5 squats - 245lbs

3x8 standing lunges - 145lbs

decided to ditch the SLDL or RDL whatever i was really doing for this workout. I picked up builts glute-ham raises. PERFECT i tell you, hit the hams better than any workout i have done thus far.

3x10 glute-ham raises(maybe ill do 4x10 next week)
YouTube - Glute Ham Raises - finally, a use for a Bosu ball!

After my 5x5 of squats i opted to try 315lbs. I was quite impressed that i was successful, especially after a full set of 5x5 at 245.

Thanks again
kris

suprfast · 11-01-2009, 01:09 AM

Took it easy on the diet this week, leaning more towards maintaining. Tomorrow starts a brand new run at 200lbs. Picked up the new box of ephedrine and ready to break out the digital scale and fit day.

kris

suprfast · 11-02-2009, 01:34 PM

Wowza, today was nice. Started back on the EC and first thing i notice was my chest feeling less congested. THANK YOU PESTICIDES AND FARMS.

Workout A

5x5 Flat Bench press - 235lbs(im still upping the weight weekly). I only fatigued on set 4 rep 5 and set 5 reps 4/5. Until im not pushing up weights early in the 4th and 5th sets ill lower or hold weight. +2.5lbs each side per week. Im coming for you stewart.

3x8 incline dumbbell - 65lbs each. too light should have gone 70's.

3x10 dumbbell flys - 35lbs each. going 40 next week. I have to watch this movement as i have a weird sensation if i go too low on the right shoulder.

5x5 rack pulls - 365lbs focusing on keeping the back arched, shoulders pulled back. i should be clearing 400lbs very soon. my only rule, NO STRAPS(alternate hands)

3x8 barbell bent over rows - 195lbs

3x10 dumbbell rows - 70lbs each

3x15 decline abs- 70lb backpack

3x20 standing calf raises - 70lb backpack

and im spent.

On the plus side, i just checked my email and bodybuilding.com already sent out my creatine that i ordered last night. Now thats quick
kris

suprfast · 11-03-2009, 12:36 PM

Workout B

5x5 seated alternate bicep curls - 55lbs each

3x8 standing hammer curls - 55lbs each

5x5 full squats - 265lbs *this is the most i have ever done for my reps. I also took my shoes off and went bare foot which gave me better balance and push. kept my toes out of this. barefoot ftw.

3x8 standing lunges - 155lbs Had the most awkward cramp in my right quadricep teardrop(whatever its called). I almost couldnt get back up on the one rep and it stayed tight for my last 4 reps. tiger balm and hot shower here i come.

3x10 glute-ham raises - bw (is this supposed to feel like the hams are ripping from the bones

)

m11 · 11-03-2009, 04:49 PM

Good job on the PR

If you frequently have muscle cramps, you may want to consider magnesium and potassium supplementation. Perhaps calcium too, if you aren't getting much through your diet.

suprfast · 11-03-2009, 05:51 PM

My brother in law told me potassium today too. Told me to eat bananas. This is the first "cramp" ive ever had working out. Im hoping its a cramp, its still sore and i worked out at 9am this morning.

When i went down on my lunge(left leg forward, and left leg still in place) i felt a "tightening" in the tear drop of the quad. Nothing like a tear(although i have never experienced a tear, so i cant compare), just a quick sharp tightening. Whatever it is, im not a fan. Ill play it by ear and luckily tomorrow is my off day, and Thursday doesnt have any legs. WOOT
kris

10-19-2009, 02:39 PM	#61
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	What is the time table for creatine to start absorbing water? I found a bottle of monohydrate laying around that i was using in the past and decided to finish it off before i either restock on mono or try out CEE. Ive been on it for three days and my weight has jumped about 3-4 pounds over the average. Is this all water weight? Diet seems to be in check, and yes i am drinking more water than normal with creatine now. Also, when should i be taking it. I take a tsp before workout and tsp after which might be over kill. Its powder form if it helps kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-20-2009, 01:01 AM	#62
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	Carbs seem to make me happier than fats. With that being said, if i stay at my 2400-2600 calorie days would it matter if either of the following actually happened: Protein - 225g 900 calories Carbs - 200g 800 calories Fat - 80g 720 calories Total of 2420 or protein - 225g 900 calories fat - 100g 900 calories carbs 150g 600 calories total of 2400 calories Both are roughly the same caloric, but i snack on nuts to up my fat, use more olive oil then i should on most days just to bring fat up. Nothing beats a bowl of whole grain cheerios before bed. Seriously though, if one is better than the other ill stick with that. If it makes no difference, then ill eat cereal. thanks for the time. kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-20-2009, 12:55 PM	#63
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	Ahh shit, today sucked in a good way i guess. Workout C 5x5 chins - body weight + 10lbs(first time ever adding weight and it feels like im back to square one but atleast there is weight). 3x8 barbell pullovers - 70lbs 5x5 hang cleans - 145lbs(these kill me on the way down, way up is fine) 3x8 arnold press - 60lb dumbbells (felt good, i need to go up a tad next week) 3x10 Bent over side laterals -40lbs had to skip abs and calves because of time. Kids need to go to school, what gives!!! Thanks for looking agian. 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-21-2009, 01:18 AM	#64
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	Been lonely but ill talk to myself some more. Thinking about adding Yoga to my off days(Wed, Sat, Sun). Any reasons why i shouldn't. Im really taking what P-funk said seriously about doing the workout right, and doing them "modified" will set myself up for injury in the future. Looking at gaining flexibility on the whole body but targeting the crazy hams. Thanks again, kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-21-2009, 04:08 AM	#65
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 1,466 Photos: 2	Yoga is really good. I'm starting to do them as well once a week. I used to do them, you have a lot more energy in you after yoga. Stats: Weight: 183lbs \| BF: 13% My Cutting Journal come motivate me.

10-21-2009, 01:30 PM	#67
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	I know im progressing. Its that feeling of working so hard to finally achieve a goal then you up the ante and the new goal feels like the old goal. Cant wait until 10lbs feel light. I think ill be adding weight to dips next week too. Thanks for looking triple and digital kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-22-2009, 04:50 PM	#68
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	Just hopped on the scale this morning and what a surprise, 207lbs. 7 more lbs to my goal and 18lbs behind me. Kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-22-2009, 05:41 PM	#71
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	Just started using it like i stated above and i have been extra thirsty. Is it doing anything, i havent a clue. My weight jumped about 5lbs after i started taking it, but has since trickled back down to my new low weight of 207. We will compare in about two weeks when i take another set of picture. Thanks for the help, im going to look into the beta alanine. Kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-22-2009, 11:23 PM	#72
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	squat1.flv video by suprfast - Photobucket squat2.flv video by suprfast - Photobucket squat3.flv video by suprfast - Photobucket Workout B 5x5 seated alternating bicep curls - 50lbs each dumbbell 3x8 standing hammer curls - 50lbs each dumbbell 5x5 squats - 225lbs (working on form like P-Funk said, stance is shoulder width apart and feet are straight, not pointing out) Please see videos above 3x8 lunges - 135lbs(way too easy, should have added weight) 3x8 RDL - 225lbs (feet shoulder width, straight ahead) Really good workout. Now i want to ensure I am doing squats correctly so i posted three videos. First video, I HAVENT A CLUE WHY IT CAME OUT SIDEWAYS. Third video camera ran out of storage. Please critique me and get back. I need to know if this is right/wrong, need to modify. On the plus side, if this is right the 225lbs felt very light. kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-23-2009, 12:32 AM	#73
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	Re: Squat technique There is a lot of debate on form. I'm a fan of the Mark Rippetoe camp, so that's where I get the basis of my form critique from. To each his own. Starting from the ground up: Since you are at home, you may want to consider going barefoot. Your footwear can alter how you balance yourself. Athletic sneakers typically get your weight forward which is not what you want. Are you familiar with those Chuck Taylor Converse sneakers? Their flat soles are fantastic for allowing you to balance properly. Barefoot works too. You mention keeping your toes straight? Why so? Rotating your feet out externally allows for your knees to trace out wider, allowing for greater glute/hamstring recruitment at the bottom. Now, there is a difference between needing to rotate your feet to get to parallel, and choosing to rotate your feet to improve strength out of the hole. Those are two different things. If you cannot get to parallel (I'll touch on this in a bit) then you need to work on getting there. Foam rolling, dynamic stretching...check out the sticky on the topic. Moving up: You're not quite getting to parallel. This puts a lot of stress on your knees and takes a lot of the glute/ham element away from it ---you'll find it difficult to get out of the hole at heavier weights. Can you get to parallel with no load on your back? It's tough to tell in the video, but since many don't do it, i'll mention it. You want to maintain a degree of tightness throughout your body. Deep breath at the top to create the necessary intra-abdominal pressure, and hold that pressure throughout the rep. Feel free to breath out as you get to the top. You need to maintain a tight core, back, everything throughout the exercise. It's tough to tell if you are tight or not in the video, but it's something to think about. It also looks like you may be shorting yourself out of some hip drive. It appears that you may be lifting your chest as you are coming up. It's a bit tough to tell though from the available angles. You want to focus on pushing your tailbone/butt/hips upwards. Again, hard to tell from the angles, but it is something to think about. Moving to the top: Any particular reason that you are looking upwards? Aside from putting unnecessary pressure on your neck, a non-neutral neck position tends to eliminate hip drive. Hip drive is crucial to strength. Next time you squat, try looking down at a spot a few feet ahead of you. If you are familiar with motorcycle riding, you may be aware of the concept of "You'll end up where you are looking." That isn't the case there. You won't fall down. Keep your neck neutral, and focus on one spot a few feet ahead of you throughout the entire rep. Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

10-23-2009, 11:48 AM	#75
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	Squats looked fine to me. It looked like you could have done at least 10 - 12 Can you go down any more on your RDLs ?? It looked like you were stopping short. Nice work so far....If you have S14 and TT commenting in here you will do fine. http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-23-2009, 11:52 AM	#76
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	Yellow, Which set were you referring to as being good and i could do more, wide stance or the narrow. RDL's could probably go an inch or two lower. I was worried about my back rounding out. Thanks for the support. 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-23-2009, 09:13 PM	#78
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	Workout A 5x5 bench press - 230lbs (fatigued on rep 5 on set 4 and reps 4/5 on set 5) 3x8 incline dumbbell bench - 65lbs each (this movement feels so weak, and my right arm has more trouble than my left arm does towards the latter reps/sets.) 3x10 incline dumbbell flys - 35lbs (i have to go light because i feel an awkward stress in my right shoulder. not sure what it is, but it doesnt hurt just feels like it fatigues and hard) 5x5 rack pulls - 315lbs (felt too light but i have video to examine this movement. please watch them and critique like usual please. i again am working on what P-funk recommended, and do not pull with the arms like i did previously. now i grip with the bar and just use the hip hinge to do all the work.) 3x8 bent over barbell rows - 190lbs (thought i would post video of this too, i havent a clue if im doing these right. Dont mind the farmer tan, wool coat, and whale blubber) 3x10 dumbbell rows - 55lbs each(tad light, should have done 60's) First rackpull(hands are alternated) rackpull1.flv video by suprfast - Photobucket Second rack pull(hands alternated) rackpull2.flv video by suprfast - Photobucket farmer tan, wool coat, whale blubber lift bentoverrows1.flv video by suprfast - Photobucket Thanks for looking Kris Just took a really good look at the videos and i see what M11 is talking about. Im looking at my outside fridge, i need to bring my head down a little. Maybe ill put a playboy on the ground to "read the articles" while im lifting. 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples Last edited by suprfast : 10-23-2009 at 09:20 PM.

10-26-2009, 01:23 PM	#80
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	Workout D 5x5 skullcrushers - 105lbs 3x8 dips - bw + 10lbs 5x5 RDL - 245lbs 3x8 goodmornings - 185lbs (these felt all wrong. Im not sure if im doing them right or i just added too much weight for today) 3x8 front squats - 185lbs (same with these, either wrong form, going too low, or too much weight). Today felt like a shitty day. I woke up late for working out, had no energy, and felt like i had wrong form on every workout. 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-27-2009, 10:36 PM	#81
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	Workout C 5x5 Chins - BW + 20(stalled on set 5 reps 4-5, but the rest were not easy) 3x8 barbell pullovers - 95lbs 5x5 hang cleans - 155lbs(i officially feel raped on this movement) 3x8 arnold press - 65lbs each (these felt GREAT) 3x10 bent over side laterals - 40lbs 3x20 standing calf raises - 70lbs backpack 3x15 decline abs - 70lbs backpack Everything was feeling good until the hang cleans. These kicked my ass. I dont suppose they get easier as i add more weight Kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-28-2009, 01:03 AM	#82
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	Need some help with questions i have. Long stories explaining why im asking, so bear with me. My numbers are going up but my fatigue levels are too. I am putting a good portion of my calories on the important meals(waking up, before workout, after workout) and still find myself STARVING. Is this just the old me trying to break out like the hulk? Maybe i just need to readjust my diet, but lets keep going. Sample diet to further help with explanation: Breakfast 1 cup 2% lactaid milk 25g all the whey protein isolate 1/2 cup quaker oats oatmeal Lunch 8oz Chicken breast pan seared in olive oil(change seasoning to accommodate taste buds for the day) 1.5-2 cups of green beans .5-1 cup of brown rice pre workout 1 cup 2% lactaid milk 25g all the whey 1/4-1/2 C quaker oats oatmeal post workout 1 cup lactaid 2% milk 25g all the way 2Tb powdered gatorade mixed with 32oz water Dinner Chicken breast pan seared once again in olive oil brown rice salad (balsamic dressing) green beans If i work out in the mornings my pre workout meal is my breakfast. Ill add more chicken/tuna/lean ground beef and fruits and veggies for carbs to make up the extra meal i need. Diet changes quite often in terms of what i eat. Dinner could be steak, fish, or my world famous ribs. In the end, i keep my calories at 2300-2500, fat at 95-105g, carbs at 150-200g, protein at 200-225g. IM DYING TO EAT MORE. Lately ive found myself more hungry then ever. Like i stated numbers are going up with weights (and i do feel stronger) but i feel more fatigued throughout the day. Do i need to add more calories to my diet? Am i doing something wrong? Am i just weak inside? Any help would be appreciated. 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-28-2009, 11:21 AM	#83
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	How long have you been dieting, bud? I'm thinking you may need a diet break and possibly a training break as well. Not forever, and nothing crazy, maybe two weeks at maintenance with higher carbs and more walking, but little or no training - maybe two short full-body workouts a week just to keep everything from hurting when you return to it. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

10-28-2009, 11:38 AM	#84
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	Ive been cutting since june, and man my body has never looked so good(yea yea, relevant term. When comparing myself to a fat guy, i look better) Ive been doing your BGB routine for about 6 weeks now consistently putting on more weight, but backed off a few times when i wanted my specific movement critiqued. Squats came down a little, but now i need to really push them up and my rack pulls i backed down but now will be ready to go nice and heavy. Ill start with adding a little more food for two weeks and see if im still losing weight or if im maintaining. Thanks Built kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-29-2009, 06:26 PM	#85
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	Full of energy. Either its all mental or the few hundred calories are helping. Workout B 5x5 seated bicep curls(alternate) - 55lbs 3x8 standing hammer curls - 55lbs Decided to add one more bicep movement just because 3x8 barbell curls - 95lbs 5x5 squats - 245lbs 3x8 standing lunges - 145lbs decided to ditch the SLDL or RDL whatever i was really doing for this workout. I picked up builts glute-ham raises. PERFECT i tell you, hit the hams better than any workout i have done thus far. 3x10 glute-ham raises(maybe ill do 4x10 next week) YouTube - Glute Ham Raises - finally, a use for a Bosu ball! After my 5x5 of squats i opted to try 315lbs. I was quite impressed that i was successful, especially after a full set of 5x5 at 245. Thanks again kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

11-01-2009, 01:09 AM	#86
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	Took it easy on the diet this week, leaning more towards maintaining. Tomorrow starts a brand new run at 200lbs. Picked up the new box of ephedrine and ready to break out the digital scale and fit day. kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

11-02-2009, 01:34 PM	#87
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	Wowza, today was nice. Started back on the EC and first thing i notice was my chest feeling less congested. THANK YOU PESTICIDES AND FARMS. Workout A 5x5 Flat Bench press - 235lbs(im still upping the weight weekly). I only fatigued on set 4 rep 5 and set 5 reps 4/5. Until im not pushing up weights early in the 4th and 5th sets ill lower or hold weight. +2.5lbs each side per week. Im coming for you stewart. 3x8 incline dumbbell - 65lbs each. too light should have gone 70's. 3x10 dumbbell flys - 35lbs each. going 40 next week. I have to watch this movement as i have a weird sensation if i go too low on the right shoulder. 5x5 rack pulls - 365lbs focusing on keeping the back arched, shoulders pulled back. i should be clearing 400lbs very soon. my only rule, NO STRAPS(alternate hands) 3x8 barbell bent over rows - 195lbs 3x10 dumbbell rows - 70lbs each 3x15 decline abs- 70lb backpack 3x20 standing calf raises - 70lb backpack and im spent. On the plus side, i just checked my email and bodybuilding.com already sent out my creatine that i ordered last night. Now thats quick kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

11-03-2009, 12:36 PM	#88
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	Workout B 5x5 seated alternate bicep curls - 55lbs each 3x8 standing hammer curls - 55lbs each 5x5 full squats - 265lbs *this is the most i have ever done for my reps. I also took my shoes off and went bare foot which gave me better balance and push. kept my toes out of this. barefoot ftw. 3x8 standing lunges - 155lbs Had the most awkward cramp in my right quadricep teardrop(whatever its called). I almost couldnt get back up on the one rep and it stayed tight for my last 4 reps. tiger balm and hot shower here i come. 3x10 glute-ham raises - bw (is this supposed to feel like the hams are ripping from the bones) 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

11-03-2009, 04:49 PM	#89
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	Good job on the PR If you frequently have muscle cramps, you may want to consider magnesium and potassium supplementation. Perhaps calcium too, if you aren't getting much through your diet. Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

11-03-2009, 05:51 PM	#90
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	My brother in law told me potassium today too. Told me to eat bananas. This is the first "cramp" ive ever had working out. Im hoping its a cramp, its still sore and i worked out at 9am this morning. When i went down on my lunge(left leg forward, and left leg still in place) i felt a "tightening" in the tear drop of the quad. Nothing like a tear(although i have never experienced a tear, so i cant compare), just a quick sharp tightening. Whatever it is, im not a fan. Ill play it by ear and luckily tomorrow is my off day, and Thursday doesnt have any legs. WOOT kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

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