I just joined a gym now what? - Page 15

Just do what Loco outlined and you will be on the right track. From memory maybe drop the chinups/pushups because that seems like a lot of volume or maybe it all works out I don't know. I felt like there is not enough medial + rear delt work in the program but probably not that big of a deal.

It all works out. It's a lot of volume but it's easy volume since it's bodyweight exercises with every set far from failure and it complements the short and intense weight-lifting sessions. Since you're adding a set or a rep to all of your sets every week, all of that easy volume ends up making your main lifts stronger. You're also burning all those extra calories every day, and setting good training habits, on top of possibly keeping muscle protein synthesis activated for longer than if you just went to the gym 3x a week. They're both one leg of the program, one isn't more important than the other. Johnny Pain (Greyskull founder) puts a very high emphasis on bodyweight training in every single program variation he has.

Novice programs are not supposed to trigger maximum activation for all muscles, their goal is to build the best overall foundation with a focus on building strength. On Greyskull you add in whatever extra plug-ins you want for aesthetic purposes and to keep things fresh but you can't focus on everything at the same time. Right now I chose to add mostly lat/bicep/tricep work, but I'll no doubt switch those plug-ins in a couple months to have more shoulder work. I think the Pendlay row and other row variations are very good rear delt activators though and I do at least one row variation every single workout.

Interesting.

This Greyskull program continues to intrigue.

On November 07 2021 14:37 hiems wrote: Show nested quote + On November 07 2021 14:13 Santafairy wrote: No social safety net in US lmao U in South Korea or usa?

Yes

"Keep focusing on getting strong. Building muscle is the best way to lean out long term. Eat clean and keep training your ass off. Swing a KB every day, go for morning walks, and hit some sprints twice a week. Dieting is for my Mother's friends. We train hard and eat according to the results that we want to produce." - Johnny Pain

On November 08 2021 04:16 Loco wrote: "Keep focusing on getting strong. Building muscle is the best way to lean out long term. Eat clean and keep training your ass off. Swing a KB every day, go for morning walks, and hit some sprints twice a week. Dieting is for my Mother's friends. We train hard and eat according to the results that we want to produce." - Johnny Pain

That sounds unreasonable as hell to me.

Dieting is the most important part. I used to be extremely skinny pre-corona, got up to what my standard weight should be during corona but with a lot of fat due to not training and then cleaned my diet out of carbs (meaning I dropped my carbs intake to 20-30% of everything instead of 70-80%) and the non-needed fat started disappearing. If I actually had the desire to exercise I'd probably have a 10/10 body and that would mostly be because of the diet.

When I used to hit the gym 5-6 times a week and was skinny (68kg/187cm) I did it for almost 2 years and only gained 3-4 kgs was very well prepared in terms of how to exercise but had zero plan about the diet and while i was extremely strong compared to my body (e.g. was squatting pretty much 1.5x times my weight and could do series of 25 pull ups) I looked much worse than I do now without exercising.

Scratch the weight stuff around dieting, it cleans up your entire system. I feel much better in general. I'm not trying to say that not training is good, but rather that dieting is much more important and often neglected. It's also much harder to keep a good diet especially if you have to go through carbs withdrawal, quitting cigarettes was easier.

I'd say the single most important part is to check how much sugar you take in on average on a daily basis based on what you eat and limit it to healthy levels, quite tough if you're in a diet that consists of mostly carbs.

You misunderstand the meaning of the word 'dieting' in this context. It's an American language thing probably. It specifically means a severe caloric restriction regimen. Has nothing to do with adjusting macros to fit goals (that's what the end of the quote refers to: if you want to produce results, of course your nutrition needs to be adequate.) When we refer to a "diet" we refer specifically to something that is temporary/unsustainable in the long run as opposed to a way of eating. Part of what makes dieting harmful is this inevitable switch and its negative metabolic and psychological consequences. In the context of bodybuilding/strength training, a trainee who wants to see progress over a significant period of time needs to avoid yoyo-dieting and eat enough to be able to consistently make optimal gains.

Squatting 1.5x your bodyweight isn't much, especially if it's your one rep max. Still novice territory. 25 pull-ups is very hard to do and I'm guessing your form must have been poor or you're misremembering. You would be a very imbalanced trainee if that was the case: both advanced and novice at the same time. Also, people who can do a good 25 pull-ups have worked so hard to get there they usually don't stop working out, those habits don't leave them. If I go to a calculator like https://strengthlevel.com/ and I input 25 pull-ups with your 68kg weight it tells me, "We estimate that your one-rep max is 275lb including your bodyweight". That's a lot. Almost two times your bodyweight.

A 80% carbs diet is insane, what the hell were you doing? I've never met a person who eats like that. I'm vegan so I don't have "lean proteins", nearly everything I eat has moderate to high carbs in it, and I've never eaten above 75%+ carbs on a specific day, it's just not doable if you're eating real food and a minimum of diversity. I tend to be around 55-65% when I put no thought in it.

The single most important thing is not the carbs/sugar content, in fact this is almost irrelevant. It's the amount of calories and the quality of the food that matters. For example, the traditional Okinawan diet consisted of 85%+ carbs and they were for some time considered to have been the longest-lived, healthiest population in history (before they studied the Adventists in Loma Linda iirc). Their main carb source wasn't crisps and sodas, it was sweet potatoes. It doesn't really help to talk about macros when it comes to health and longevity, although every single one of the populations who have been studied for their unusual longevity have moderate to high carb intakes (the "Blue Zones'') which comes from having a 95%+ plant-based diet. I'm pretty sure that the benefits that you are attributing to a lower carb diet could have been had without reducing carbs and instead replacing them with healthy whole-food alternatives.

Y is Loco so jacked

Also can someone link the vid where virtruvian physique says the most important muscle is your bank account lol..

I was blasting burger, pizza, pasta and risotto for a few months with close to no meat

1.5x to 1.8x your bodyweight x10-12 reps is pretty standard for someone that doesn't do this professionally and obsessively I don't like the idea of doing a 1 rep max weight. My form and technique was completely fine since i had a trainer

Agreed, dieting in that context is completely useless. Your body won't remember what you've done for a few weeks. Unless you need temporary results then it makes perfect sense

Now my carbs come from sweet potatoes and rice mostly while combing with meat, eggs and a shitton of salmon with salads and soup. Solid eating pretty much, but then again it's expensive to eat like that and probably not achievable for 80% of the population here

On November 08 2021 14:41 Loco wrote: You misunderstand the meaning of the word 'dieting' in this context. It's an American language thing probably. It specifically means a severe caloric restriction regimen. Has nothing to do with adjusting macros to fit goals (that's what the end of the quote refers to: if you want to produce results, of course your nutrition needs to be adequate.) When we refer to a "diet" we refer specifically to something that is temporary/unsustainable in the long run as opposed to a way of eating. Part of what makes dieting harmful is this inevitable switch and its negative metabolic and psychological consequences. In the context of bodybuilding/strength training, a trainee who wants to see progress over a significant period of time needs to avoid yoyo-dieting and eat enough to be able to consistently make optimal gains. Squatting 1.5x your bodyweight isn't much, especially if it's your one rep max. Still novice territory. 25 pull-ups is very hard to do and I'm guessing your form must have been poor or you're misremembering. You would be a very imbalanced trainee if that was the case: both advanced and novice at the same time. Also, people who can do a good 25 pull-ups have worked so hard to get there they usually don't stop working out, those habits don't leave them. If I go to a calculator like https://strengthlevel.com/ and I input 25 pull-ups with your 68kg weight it tells me, "We estimate that your one-rep max is 275lb including your bodyweight". That's a lot. Almost two times your bodyweight. A 80% carbs diet is insane, what the hell were you doing? I've never met a person who eats like that. I'm vegan so I don't have "lean proteins", nearly everything I eat has moderate to high carbs in it, and I've never eaten above 75%+ carbs on a specific day, it's just not doable if you're eating real food and a minimum of diversity. I tend to be around 55-65% when I put no thought in it. The single most important thing is not the carbs/sugar content, in fact this is almost irrelevant. It's the amount of calories and the quality of the food that matters. For example, the traditional Okinawan diet consisted of 85%+ carbs and they were for some time considered to have been the longest-lived, healthiest population in history (before they studied the Adventists in Loma Linda iirc). Their main carb source wasn't crisps and sodas, it was sweet potatoes. It doesn't really help to talk about macros when it comes to health and longevity, although every single one of the populations who have been studied for their unusual longevity have moderate to high carb intakes (the "Blue Zones'') which comes from having a 95%+ plant-based diet. I'm pretty sure that the benefits that you are attributing to a lower carb diet could have been had without reducing carbs and instead replacing them with healthy whole-food alternatives.

fwiw that strengthlevel calculator is pretty accurate. I could do 12 pullups at 230 lbs. I could also work up to 1 set of 1 or 2 reps with 2 45 lb weights hanging from belt. Both of these things were bloody hard and real milestones for me and that only puts me barely in the intermediate group which is accurate. Although depending on the gym you may find 0 intermediates there lol or a lot.

Too bad ur fat now tho

On November 08 2021 17:20 Spitfiree wrote: I was blasting burger, pizza, pasta and risotto for a few months with close to no meat 1.5x to 1.8x your bodyweight x10-12 reps is pretty standard for someone that doesn't do this professionally and obsessively I don't like the idea of doing a 1 rep max weight. My form and technique was completely fine since i had a trainer Agreed, dieting in that context is completely useless. Your body won't remember what you've done for a few weeks. Unless you need temporary results then it makes perfect sense Now my carbs come from sweet potatoes and rice mostly while combing with meat, eggs and a shitton of salmon with salads and soup. Solid eating pretty much, but then again it's expensive to eat like that and probably not achievable for 80% of the population here

1 rep max is just a hypothetical figure used for calculation purposes. No one is actually training on a program with one rep, though some might test themselves once in a while. You didn't mention how many reps you were squatting 1.5x bodyweight so I assumed it was probably a one rep figure. 12x 1.5x bodyweight squats falls under advanced, so you were overall advanced. How long did it take you to get there and why did you stop?

I used to eat lots of salmon 10 years ago and it was one of the worst mistakes I made nutrition-wise. Yeah I made lots of gains at the time without having to worry about protein but it's extremely unhealthy because medium and large fish are very toxic in today's world. Do a heavy metals test shortly and you will be astounded. There's a reason experts say to consume them a couple times a week at most. There's been a few studies that have shown that they have an alarmingly high rate of parasites too. Not sure why people are so attached to eating fish when there is nothing in there that they can't get from a clean plant source.

On November 08 2021 19:15 hiems wrote: Too bad ur fat now tho

Fat enough to drop you on your head and hold top mount and smash your face to oblivion. It's not safe for you to come within about 12 ft of me without a firearm puta.

On November 09 2021 02:48 RiKD wrote: Show nested quote + On November 08 2021 19:15 hiems wrote: Too bad ur fat now tho Fat enough to drop you on your head and hold top mount and smash your face to oblivion. It's not safe for you to come within about 12 ft of me without a firearm puta.

U called me fat like...a few weeks ago. When I'm not even fat.

I call u fat when ur actually fat and u flip out.

I don't get it.

On November 08 2021 23:23 Loco wrote: Show nested quote + On November 08 2021 17:20 Spitfiree wrote: I was blasting burger, pizza, pasta and risotto for a few months with close to no meat 1.5x to 1.8x your bodyweight x10-12 reps is pretty standard for someone that doesn't do this professionally and obsessively I don't like the idea of doing a 1 rep max weight. My form and technique was completely fine since i had a trainer Agreed, dieting in that context is completely useless. Your body won't remember what you've done for a few weeks. Unless you need temporary results then it makes perfect sense Now my carbs come from sweet potatoes and rice mostly while combing with meat, eggs and a shitton of salmon with salads and soup. Solid eating pretty much, but then again it's expensive to eat like that and probably not achievable for 80% of the population here 1 rep max is just a hypothetical figure used for calculation purposes. No one is actually training on a program with one rep, though some might test themselves once in a while. You didn't mention how many reps you were squatting 1.5x bodyweight so I assumed it was probably a one rep figure. 12x 1.5x bodyweight squats falls under advanced, so you were overall advanced. How long did it take you to get there and why did you stop? I used to eat lots of salmon 10 years ago and it was one of the worst mistakes I made nutrition-wise. Yeah I made lots of gains at the time without having to worry about protein but it's extremely unhealthy because medium and large fish are very toxic in today's world. Do a heavy metals test shortly and you will be astounded. There's a reason experts say to consume them a couple times a week at most. There's been a few studies that have shown that they have an alarmingly high rate of parasites too. Not sure why people are so attached to eating fish when there is nothing in there that they can't get from a clean plant source.

Interesting, you're the second person to tell me that regarding salmon (the other one was a professional chef that avoids salmon like it's the black plague .. and meat in general cause it's shit here). I'm planning to go check myself for alergies in general due to other issues, but that will most likely include blood tests so will check everything. A few months ago everything was within norms though. Salmon is just easy to prepare in general, put it in an airfryer and then do sweet potatoes for the same time... or put it in the oven with some vegetables and shrooms. Takes like 5 minutes preparation and 15mins of cooking, it's tasty and nutritious. In general I don't like cooking, even though I do it somewhat well and can't have a healthy diet on takeaway only (at least where I live)

I don't recall how much time it took me, but if I have to guess it was 1 year+ of 5-6 times a week

Had to stop because I developed arrhythmia and got scared as fuck. Had no issues whatsoever with my heart or physically in general and I'm guessing I put up too much pressure on myself but it was a scary week (that's how long it lasted). I've never had problems with that since and am not really certain that it was gym that caused it, I'm guessing it was a combination of poor dieting, smoking and having too much caffeine on top of pushing myself hard every gym session.

On November 09 2021 09:08 Spitfiree wrote: Show nested quote + On November 08 2021 23:23 Loco wrote:   On November 08 2021 17:20 Spitfiree wrote: I was blasting burger, pizza, pasta and risotto for a few months with close to no meat 1.5x to 1.8x your bodyweight x10-12 reps is pretty standard for someone that doesn't do this professionally and obsessively I don't like the idea of doing a 1 rep max weight. My form and technique was completely fine since i had a trainer Agreed, dieting in that context is completely useless. Your body won't remember what you've done for a few weeks. Unless you need temporary results then it makes perfect sense Now my carbs come from sweet potatoes and rice mostly while combing with meat, eggs and a shitton of salmon with salads and soup. Solid eating pretty much, but then again it's expensive to eat like that and probably not achievable for 80% of the population here 1 rep max is just a hypothetical figure used for calculation purposes. No one is actually training on a program with one rep, though some might test themselves once in a while. You didn't mention how many reps you were squatting 1.5x bodyweight so I assumed it was probably a one rep figure. 12x 1.5x bodyweight squats falls under advanced, so you were overall advanced. How long did it take you to get there and why did you stop? I used to eat lots of salmon 10 years ago and it was one of the worst mistakes I made nutrition-wise. Yeah I made lots of gains at the time without having to worry about protein but it's extremely unhealthy because medium and large fish are very toxic in today's world. Do a heavy metals test shortly and you will be astounded. There's a reason experts say to consume them a couple times a week at most. There's been a few studies that have shown that they have an alarmingly high rate of parasites too. Not sure why people are so attached to eating fish when there is nothing in there that they can't get from a clean plant source. Interesting, you're the second person to tell me that regarding salmon (the other one was a professional chef that avoids salmon like it's the black plague .. and meat in general cause it's shit here). I'm planning to go check myself for alergies in general due to other issues, but that will most likely include blood tests so will check everything. A few months ago everything was within norms though. Salmon is just easy to prepare in general, put it in an airfryer and then do sweet potatoes for the same time... or put it in the oven with some vegetables and shrooms. Takes like 5 minutes preparation and 15mins of cooking, it's tasty and nutritious. In general I don't like cooking, even though I do it somewhat well and can't have a healthy diet on takeaway only (at least where I live) I don't recall how much time it took me, but if I have to guess it was 1 year+ of 5-6 times a week Had to stop because I developed arrhythmia and got scared as fuck. Had no issues whatsoever with my heart or physically in general and I'm guessing I put up too much pressure on myself but it was a scary week (that's how long it lasted). I've never had problems with that since and am not really certain that it was gym that caused it, I'm guessing it was a combination of poor dieting, smoking and having too much caffeine on top of pushing myself hard every gym session.

Mercury poisoning is for sure a real thing. Ryan Fees posted on twitterz several years ago detailing his experience with pretty bad case of mercury poisoning. Basically he was a young baller with a bunch of money so he ate a ton of sushi. He said he was experiencing unknown medical problems and the doctors eventually figured out the problem.

If I recall correctly salmon is alot less poisonous than tuna for example . Yes the size of the fish matters but its case by case. Just google guidelines on how safe xyz fish is to eat. I personally don't eat any seafood currently. Also, cod is apparently a great fish to eat as far as fitness goes but idk about the mercury levels on that.

On November 09 2021 07:28 hiems wrote: Show nested quote + On November 09 2021 02:48 RiKD wrote:   On November 08 2021 19:15 hiems wrote: Too bad ur fat now tho Fat enough to drop you on your head and hold top mount and smash your face to oblivion. It's not safe for you to come within about 12 ft of me without a firearm puta. U called me fat like...a few weeks ago. When I'm not even fat. I call u fat when ur actually fat and u flip out. I don't get it.

I don't think I ever called you fat. I said you were fine. Meaning if your goal is to party with hot girls you are already at a reasonable level but will lose it if you just eat fast food and drink a lot. If your goal is to beat Loco in a recompisition competition you could be in some trouble. If your goal is to beat me in the octagon you are in serious trouble.

On November 09 2021 19:15 RiKD wrote: Show nested quote + On November 09 2021 07:28 hiems wrote:   On November 09 2021 02:48 RiKD wrote:   On November 08 2021 19:15 hiems wrote: Too bad ur fat now tho Fat enough to drop you on your head and hold top mount and smash your face to oblivion. It's not safe for you to come within about 12 ft of me without a firearm puta. U called me fat like...a few weeks ago. When I'm not even fat. I call u fat when ur actually fat and u flip out. I don't get it. I don't think I ever called you fat. I said you were fine. Meaning if your goal is to party with hot girls you are already at a reasonable level but will lose it if you just eat fast food and drink a lot. If your goal is to beat Loco in a recompisition competition you could be in some trouble. If your goal is to beat me in the octagon you are in serious trouble.

I was referring to before that in some blog thread not here. I didn't post a pic I just referred to my bf%. Tbh I'm a bit hazy on it but the dumb loco bragged about how he's in better shape than me and I'm fat and I thought I recalled u chiming in so you could insult me but im not 100% sure on the second part.

One thing is clear is that the dumb loco clearly made shit up but hasn't yet apologized to me.

On November 09 2021 19:15 RiKD wrote: Show nested quote + On November 09 2021 07:28 hiems wrote:   On November 09 2021 02:48 RiKD wrote:   On November 08 2021 19:15 hiems wrote: Too bad ur fat now tho Fat enough to drop you on your head and hold top mount and smash your face to oblivion. It's not safe for you to come within about 12 ft of me without a firearm puta. U called me fat like...a few weeks ago. When I'm not even fat. I call u fat when ur actually fat and u flip out. I don't get it. I don't think I ever called you fat. I said you were fine. Meaning if your goal is to party with hot girls you are already at a reasonable level but will lose it if you just eat fast food and drink a lot. If your goal is to beat Loco in a recompisition competition you could be in some trouble. If your goal is to beat me in the octagon you are in serious trouble.

Btw I could give 2 shits about the octagon I dont even watch ufc.

If there was an actual battle of wits kind of like that movie purge I doubt you beat me. You are dumb, broke, fat, and most importantly dumb.

I am dishonorable, shrewd, sneaky, great at gathering information, master planner, etc.