Sparky - That is good! Like I said before, be careful with 5x5 and pushing the intensity when actively going in to a calorie deficit. Possibly go down to 3x5 or 5x3. 5x5 can work well, just don't expect to be making rapid gains while losing weight.

Also, structure your work out so that your focus on 1 or 2 big lifts per session. Generally, with upper body I like to do reciprocal muscle groups... So on an upper body day, I do 3-5 heavy sets of 3-5 reps with an upper body push (over head press or bench press) and then 3-5 heavy set of 3-5 reps of an upper body pull (rows or chin ups). On lower body days, I pick to either focus on squats OR dead lifts, not both on the same day.

After you hit your big heavy lift(s), you can throw in some extra accessory work like curls, dips, shoulder isolation, etc. as you want to. Just keep it in a little bit higher rep range and don't kill yourself with them.

####

Spot reduction is possible, but so hard and meticulous, it is not practical. So, generally, it is mostly correct to say it's not possible. Just cut calories lower, preferentially from carbs, or up your activity to accelerate weight loss.

5/16/2011 11:43:22 AM

Quote :

"It helps to use an app for timing."

do you hold your phone in your hand?


its an honest question.


i've been sprinting as hard as i can on the tread mill for like 10-20 secs but thats hard to do b/c it take like 5 seconds just for the machine to speed up.
and when i try outside its hard for me to actually read the timer.....

so what ive been doing is sprinting during the hooks of music

[Edited on May 16, 2011 at 11:44 AM. Reason : dfgfg]

5/16/2011 11:43:56 AM

Quote :

"so what ive been doing is sprinting during the hooks of music "

That's pretty much what they do in the rpm cycling classes I've been taking.

5/16/2011 11:46:50 AM

it seems to work pretty well


ive kinda fallin out of HIIT
it boils down to that exercise time is MY time.
i LOVE zoning out to music and just going, which is why distance running was such a release for me.
and HIIT doesnt do that for me.

5/16/2011 11:48:18 AM

I recently got a Gymboss interval timer and I LOVE THIS THING.

5/16/2011 11:54:01 AM

Quote :

"Spot reduction is possible, but so hard and meticulous, it is not practical"

growth hormone spot reduces at the injection site, and yohimbine suspended in DMSO / tea tree oil and applied topically will spot reduce. Other than that, you can pretty much write off spot reduction as a fallacy.

5/16/2011 12:07:37 PM

^
I'm confused.

5/16/2011 12:09:23 PM

you can't spot reduce through targeted exercise; the only way to spot reduce is with weight loss drugs administered directly to the area where weight loss is desired. growth hormone and yohimbine will do that.

5/16/2011 12:16:42 PM

Quote :

"ive kinda fallin out of HIIT it boils down to that exercise time is MY time. i LOVE zoning out to music and just going, which is why distance running was such a release for me. and HIIT doesnt do that for me."

I like HIIT because I'm pretty busy and it allows me to burn more fat without sacrificing muscle, and in a shorter period of time. I've made a lot of progress in terms of how fast I can run and how long I can sprint for. I can see where you're coming from, though - intervals are an all effort kind of thing, not a "clear your mind" type of activity.

5/16/2011 1:25:38 PM

^dude YES.
i still do HIIT when i can't get a full hour of running in (yeah you heard me ahaha).

5/16/2011 1:53:11 PM

Quote :

"do you hold your phone in your hand? its an honest question."

YES. It's a pain in the ass sometimes, but works well enough. I do the same thing when running. I have a really hard time with my touch screen once my hands get sweaty. And yesterday, I ran 2.5 miles in the fucking rain. Next time I am bringing a ziploc bag.

Quote :

"i LOVE zoning out to music and just going, which is why distance running was such a release for me. and HIIT doesnt do that for me."

I hear ya. I just read a few runnings books that make running sound so awesome (read Born to Run if you haven't already) and I've been getting into it slowly. I'm kind of bummed that running is ill advised while on this strength program.... so I'm going to cut it down to about one run per week

5/16/2011 2:49:48 PM

^
Why is it ill-advised? Is all cardio ill-advised in your strength program.

5/16/2011 4:14:46 PM

http://startingstrength.wikia.com/wiki/Nutrition,_Supplements_and_Cardio#Can_I_run_5_miles_per_day_while_on_this_program.3F

tl;dr:

This program is 3 days a week of squats and on the rest days in between you really need to give your legs a break to see progress. That and, generally speaking distance running can be catabolic (muscle break down). This is a generalization, but the build of most marathoners is somewhat akin to that of holocaust survivors.

5/16/2011 4:24:09 PM

[Edited on May 16, 2011 at 11:28 PM. Reason : oops]

5/16/2011 11:28:24 PM

so here's my pictures/progress:

Pic #1 - 12/27/2010 230lbs ~26% body fat (I was also this hefty in Jan)


Pic #2 - 3/16/2010 217lbs 19.9% body fat


Pic #3 - 5/12/2010 212lbs 16.0% body fat


Translation:
230 * .26 = 59.8
230 - 59.8 = 170.2

59.8 lbs of fat, 170.2 lbs of lean mass

217 * .199 = 43.183 (rounded to 43.2)
217 - 43.2 = 173.8

43.2 lbs of fat, 173.8 lbs of lean mass. Diet and exercise program is working efficiently since I have lost fat pounds and gained muscle mass.

212 * .16 = 33.92
212 - 33.92 = 178.08

33.92 lbs of fat, 178.08 lbs of lean mass. Diet and exercise program is working efficiently since I am still losing fat pounds and gaining muscle mass.

How's that for progress?
Not at my goal (200lbs & around 11-12% body fat), but getting there.

(body fat measurements done via caliper test)

5/17/2011 9:25:28 AM

^holy shit thats awesome

5/17/2011 9:28:56 AM

Thank you very much. I've been working hard on exercising and eating right. Truth be told I was exercising in Dec & Jan but eating fast food all the time, so there was really no forward progress. After I started eating right in late Jan, the pounds started melting off.

5/17/2011 9:50:51 AM

Same here. Haven't stopped the working out but I recently got a permanent job and I'm too in love with good food.

But congrats that's awesome.

[Edited on May 17, 2011 at 10:05 AM. Reason : s]

5/17/2011 10:05:39 AM

Thanks man.

Surprisingly enough, I have found good healthy food to eat/make.

Plus, I give myself a cheat day every week where I'll just whatever. Its wonderful lol.

5/17/2011 10:31:59 AM

Yeah I really need to start doing that instead of eating out 3-4 nights a week.

5/17/2011 10:54:34 AM

yeah, that will also be good financially too.

I'm spending way less on food than what I used to.

5/17/2011 10:56:36 AM

diet is the hardest part for me and it's definitely my greatest limiting factor. good job!!

5/17/2011 11:02:27 AM

Took some BF% measurements this morning w/my trainer, he just has a handheld electrode device, so idk on the accuracy. Also we forgot to do this before the workout, so these numbers were post-workout. How would that affect the numbers, do you guys know?

measurement 1: 16.6%
measurement 2: 17.3%


when we last did these (i forget how many months ago it was) I was ~19-20% so it looks like I may have lost a percent or two which is believable i think. Unless somehow post workout the numbers go down 2-3% which means nothing's changed really

5/18/2011 9:20:17 AM

The electric method is not as accurate as some methods, however it's consistent. Meaning, if you have 20% the first time and 17% six months later, it's probably accurate that you've lost about 3% of BF, although 17 might not actually be where you're at.

5/18/2011 9:24:37 AM

^^not sure if it would affect that method, but when doing bod pod you're not supposed to eat drink or exercise for 2 hours before testing.

Ugh. I went into the gym to try power cleans and I looked like a fucking idiot.

5/18/2011 1:39:52 PM

^ Welcome to my club.

5/18/2011 1:44:33 PM

I've always lifted and then ran...but today I ran and then lifted...and I think I'm going to stick with that from now on. I ran faster and longer than I have run in years (about 5 miles at a 7:15 pace)...which of course I attribute to not being as tired from my previous lifting exercises. I don't mind the affect it has on my lifting (although after 5 minutes of stretching, I was well rested enough to have a pretty good work-out) because I'm done with caring about getting bigger and more focused on staying lean and increasing my running endurance.

Feeling pretty good about the last couple months. I've stabilized a pretty healthy diet. I still splurge occasionally but I can also tighten it up for a few days to combat the splurges. Combining that with the most running I've done in years and I'm almost at my target level.

5/18/2011 1:45:02 PM

^^ Read the power clean section in Starting Strength if you haven't already. It may help you out

5/18/2011 1:46:36 PM

Idk if that was directed at me or him but I'm pretty sure I've read everything there is to read so I am currently on a hiatus from trying to figure it out.

5/18/2011 1:51:28 PM

^I'm sure it was directed at me. I'm halfway through SS and I didn't want to wait until I was completely done to get started with the program.

But still... I read the wiki and watched some videos and it seems to be a very complicated move.

5/18/2011 1:58:14 PM

So, I'm wondering if I was ocvertraining. You know how I've been bitching my weight has been the same the last four weeks? Well, instead of letting it discourage me, it made me angrier at the gym, pushing myself harder than ever before. Doing intense workouts 5 days a week. And while I felt that euphoric high I also felt constantly sore and tired. I've not been sleeping well but I'm going to blame allergies for this one.

My eating habits all stayed the same yet the scale was doin a steady trudge UPWARDS. I was getting more and more pissed, saving it for the gym and fueling my sprints and adding harder weights.

I haven't gone to the gym since monday, mainly due to my allergies and possible sinus infection, but also to see if my body is telling me to rest. Well, as of today I am back down to my lowest weight. I guess I need to switch up my routine and not be all he man all the time.

Or maybe I'm not overtraining and it's something else.... sigh

5/19/2011 10:43:05 AM

Rotisserie Chicken's at Harris Teeter, what's on them?

So I didn't bring my lunch today and wanted to get something healthy. I'm either going to the salad bar or chicken at HT. Do you think the rotisserie chickens substantially worse than plain home cooked chicken? I figure they put some butter or such on it, but I don't know how much.

5/19/2011 11:36:32 AM

take the skin off and go to town, primal style. f siverware, your fingers are all you need. (and a bunch of napkins)

side note: lifting heavy is having a dramatic effect. esp. for someone who's never lifted before... or really knew what they were doing. used a trainer for a little bit earlier this year, with very mixed results. program was on mostly isolation lifts, once a week per section. didn't see shit for gains... now with 5x5ish type stuff with compound lifts, it's blowing that out of the water.

i can't get my diet or sleep under control, but still seeing gains. of course theyve been kinda slowed by this, but it's kinda neat. naturally i gravitate away from carbs and things, and try to keep to a pretty solid paleo diet, but weekend camping trips and parties and the like keep the beer/booze intake to way too high levels.

reading a shit ton about form and things has helped.

up 50 lbs on squat, 60 lbs on dead lift, and 30 lbs on bench press since starting, 6 weeks ago (working weights, not 1rm). in a couple more weeks i want to deload for a week or so, then go back.

after my sister's wedding this weekend, i hope to get real on the diet aspect. the social schedule has been out of control this entire year.

down 5 lbs, but for the first time ever seeing musculature definition. it's kinda exciting.

5/19/2011 11:52:01 AM

compound lifts are the way to go. I don't think there is any reason to switch from them. I think gymaholics who want to do ten lifts a day because it's become their hobby convince people to switch. I'm def not one of those people.

5/19/2011 3:36:30 PM

you need a good mixture of compound lifts and isolation movements. you can't get a good stretch or a full range of motion with compound movements like you can with flys and curls. If you believe in muscle fascia stretching, then isolation movements are crucial.

5/19/2011 4:05:36 PM

Measurements on January 17, 2011

Quote :

"Waist: were 29 now 28.5 inches arms: were 11 now 11 inches Hips: were 37 now 35 inches Butt: were 40 now 37 inches Thigh: were 23.5 now 23 inches"

Today:
Waist: 28 inches
arms: 10.5 inches
Hips: 34 inches
Thighs: 22.5 inches
Butt: 36.5 inches

Weight is still sitting around 145 pounds. My clothes a tad looser in the pants and tops look a lot better.

I just finished week 7 of P90X. I changed which routines I'm doing last week to harder ones and I can definitely feel my body working harder to keep up.

I would still like to get my weight down about 10 more pounds but in January I was sitting closer to 150 pounds with a lot less muscle so I guess everything is coming off slower since I'm building a lot of muscle (this is probably the most muscle I have ever packed on). Feeling good though. Avoiding preservatives, artificial flavors, and sulfites like the plague and I haven't had a reaction in weeks.
Thigh: were 23.5 now 23 inches

[Edited on May 19, 2011 at 5:19 PM. Reason : Can't forget thighs]

5/19/2011 5:18:54 PM

so I was at 195 a few months ago and now I'm down to 182 (I'm 6'0"). really feel like I need to lose about 10 more though, just need to get rid of this gut and slight double chin. I suck at eating healthy though. guess that's what happen when you grow up never gaining any weight and eating whatever.

5/19/2011 6:29:06 PM

Mid 20's males should use weight as the last measuring stick for progress, not the first. Work on body composition, muscle tone and physical fitness. The pounds come and go, but the look is what matters.

5/19/2011 7:20:06 PM

weight is important if you want to compete in sports with weight classes and if you want to improve heart health. Beyond that, you're better off judging by looks and how your clothes feel.

5/19/2011 9:50:59 PM

^ agreed on the clothes thing... i don't really weigh myself anymore...

well that and cause i find it depressing right now

5/19/2011 9:54:46 PM

i feel the same way about the scale!!

so on a good note...this has been a stellar week so far. i've either run or hit the gym every day, doing the 5x5 routine per Matt and I like it a lot, and i've curbed my diet including NOT DRINKING A DROP OF ALCOHOL ALL WEEK (I've found that its better for me to smoke a little weed in the evening to relax instead of drinking and as long as I go to bed before the munchies kick in then I win)!! I probably cut out a good 5,000 calories right there.

On a not so great note, I feel like I regressed over the previous two weeks. Between social events and just being plain busy as hell I hadn't made it to the gym as much as I wanted and my diet had been lacking. I'm going to see if I can gain some ground over the next 3 weeks and then I'll post a progress report.

5/20/2011 8:54:11 AM

Quote :

" On a not so great note, I feel like I regressed over the previous two weeks. Between social events and just being plain busy as hell I hadn't made it to the gym as much as I wanted and my diet had been lacking. I'm going to see if I can gain some ground over the next 3 weeks and then I'll post a progress report."

i am in your boat.

5/20/2011 1:22:15 PM

The pre-rapture cookout tonight isn't going to help my progress.

5/20/2011 2:20:06 PM

weight is my sole progress measurement. My waist size hasn't moved in over 40lbs gained. I probably oscillate between 9 and 11 percent body fat as I gain. When I hit 170 and try a non see food diet maybe I'll ditch the scale. I've never made an effort to lean out before so I'm not sure how it will go. Whatever happened to shadow runner and the other ectomorphic power rangers?

5/20/2011 3:36:57 PM

hahaha....well if you get taken tomorrow then it really doesn't matter

5/20/2011 3:37:04 PM

I'm kind of torn between these two different schools of thought regarding nutrition while gaining.

On the one hand you have the Rippetoe/70s Big approach when you jam as much food down the gullet as humanly possible while drinking a gallon of milk a day. Hell, I even saw GOMAD recommended in the "4 Hour Body." I guess the logic is that it's easier to cut once you have a bunch of mass. A couple choice quotes:

Quote :

"I can’t eat all the food. Can’t I just train harder? Eating is training. Beowulf had Grendel. We have Mongolian and Chinese buffets. If you don’t have at least one dining experience every couple of weeks that resembles an epic struggle worthy of telling over beers, you’ll be putting from the rough for the foreseeable future."

Quote :

"Many successful weight-gaining programs have been sabotaged by this bizarre desire to have a six-pack year round. What the hell is the point of having a six-pack if you don't have an ice chest to put it in?"

On the other hand you have the Lean Gains approach where you only slight increase caloric intake on training days. Having the bulk of calories in your post workout meal (1500+) still allows you to have occasional fairly epic binges.

For the past few days I've actually been doing 16 hour fasts and finding them easy. At the same time, I'm inexplicably drawn to the ridiculous machismo of the 70s big angle (the idea of becoming a 200lb "adult male" is pretty motivating).

tl;dr: should I eat 6000 or 3000 calories a day?

5/20/2011 3:39:17 PM

I'm 6' 3" with a pretty big frame and 3,000 calories, to me, is a lot to eat in a day. I can see no reason to eat 6,000 a day unless you're actually using 80% of that energy. "Cutting" and "bulking" is the difference between running a calorie deficit and a calorie surplus...but there's no benefit to running a 3,000 calorie surplus, even if it's pure protein. You can only build so much muscle at a time, and obviously you don't want to hurt your gains, but you don't want to be adding fat for no reason.

5/20/2011 3:47:25 PM

Well, that was certainly an exaggeration. It'd probably be something closer to 2400 vs 4000. Is there really no advantage to running a huge surplus? It was my understanding that every calorie is going to make a difference in muscle gains, but that as the surplus grows a larger portion goes to fat.

5/20/2011 3:56:52 PM

I think 0.5 to 1lb gains a week are healthy. I can't even eat 6k cals in a day much less multiple. If all you care about is strength go ahead and eat the entire buffet. I think you will be much happier with a slow and steady approach. Anything life altering is not sustainable behavior. 6k calorie diet is def life altering!!!!!

I don't know what leangains is but I'm casting my vote in it's corner.

5/20/2011 5:03:44 PM

the point of running massive calorie overloads is for the insulin shock on the system. Your body doesn't need much over maintenance to build muscle, and most people are still capable of building muscle without resorting to such drastic measures.

5/20/2011 5:11:29 PM