Fitness

Wednesday, 26 August 2015

Fat weight vs Muscle weight

I pretty much ignore my weight (Scales) and only pay attention to my size and how my clothes fit. But yesterday I went to the Dr and when I got on the scale I was "crushed" that I have only lost 40 lbs (from 265 -> 225). I thought I had lost a LOT more than that since last month, after my wife was complaining my clothes looked like drapes on my smaller body, I had to go buy all new clothes (4 sizes smaller). Is it possible that I have lost OVER 40lbs of fat, but gained 10-15 pounds of muscle? My entire body shape has changed - from flabby pot belly to looking more like a "bear" (arms, shoulders, chest, back all 'full' and visible). My diet for the last 2 moths is basically only fish, beef, and vegetables with an occasional treat of plain yogurt and fruit. I might enjoy some fruit a couple of times a week, but very limited. No bread, starches of any kind, or crap (McD's, TacoBell, chips, etc). Has anyone else found their weight not dropping but their body bulking?

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Shoulder explosion amidst gains - what do?

So I finally found out why I had the most ridiculous struggles at 135 lbs. on bench press, and 90 lbs. on OHP...I've apparently been working out with a torn labrum and two minor torn rotator cuffs for some time. I'm currently in my second week of PT in which after four weeks completed, they will take another set of MRIs and if I'm prehabbed well enough, I may go into surgery then. One traumatizing thing they told me was I should pretty much stay away from doing dips for the rest of my life...what the hell, man?

This is all obviously super frustrating, and even depressing. I've had the so-called "iron bug" for over two years now, and really feel like it's just now largely affecting my life positively. Okay, I'm getting a bit dramatic I guess, but I bet many of you can empathize.

So to get to the bottom of this, I really don't want to stop StrongLifts. I obviously have had to recently, which was just before I could hit the 20-week mark in my second run through this program (I was doing it last year, but had to quit due to a leg injury) though after my PT session yesterday, my therapist said my shoulder should be stable enough to safely go and do anything in the gym that doesn't involve pressing, lifting my arm overhead, or reaching forward. Right away, that eliminates Bench, OHP, and Rows. I feel like I never had any pain Deadlifting so I'm willing to try it, but obviously will stop the moment I sense it being unstable or the pain. I'm also sure I can get under the Squat bar pain-free as I recently widened my grip to accommodate for my shoulder to where it wasn't bothering it.

My question is basically whether I should continue "counting" my progress on the lifts I can do, while I'm having to skip so much of the program? Or should I just go in the gym and maybe just mimic the progression of SL 5x5, but not actually count it toward my progress in the actual (entire) program? Maybe there is another routine someone can point me in the direction of that I could use with just squats and deadlifts; accessory movements, etc.?

I suppose I'm just worried about the delay I've had in my progress with my upper body already without the injury, now being further compounded with an injury. There really isn't any reason why I should worry so much about it besides just my own desires to get stronger I guess.

Sorry for the long post, you can consider this a partial injury-rant, too. Thanks in advance for any advice or support.

submitted by shameonewe
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Form check x2

Update to this post

The knee has gotten a bit better but the pain in the hip flexors has isolated to my left hip. I'm doing a lot of pigeon and couch stretches, started doing some ankle rotations before workouts too, to warm them up.

I went to accupuncture yesterday and he worked on it a bit but if it doesn't go away I guess i'll go see my orthopedist (I should get a frequent shoppers club card from him at this point).

Here's my squat, same weight as last time. I think I'm going to go up to 125 next time. first rep second rep

Anyway, let me know what you see.

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Tuesday, 25 August 2015

What to do when injured? (Bum elbow)

I've been doing SLs for a little over 4 months now. Around a month ago, I began having some pain in my elbow. Eventually it got bad enough that I decided to see someone about it. I saw a sports therapist yesterday and he said that it was medial epicondylitis, aka golfer's elbow.

I'm not sure how or why I wound up with it. I suspect it's likely I have bad form on one or more of the lifts. I intend to record myself and post it sometime in the future for a critique.

Ice, advil, and rest was the recommended remedy. Ideally I'd like to keep up on as many of the lifts as possible. I tried the lifts with an empty bar and it seems like I could still do the squats without a problem, but all the other lifts wound up twinging the elbow. This is with a wrap and/or strap on the elbow.

I've pretty much resigned myself to just cardio and squats for the next few weeks but I figured I'd check to see if anyone else ever had this problem and if they figured out either a remedy to continue the lifts or alternate lifts that could be done temporarily.

submitted by ZephyrFox
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Started Stronglifts 5x5 yesterday need to make sure I can achieve my goals

I started the program yesterday, I am 36 male 5'10 273.3 lbs. I have lost 120 lbs over the past few years but have recently put back on about 40lbs (bad habits, not hitting gym as much). I need to drop the 40 lbs i put on + another 15-20 for a wedding on new years eve. I do a spin class 4-6 times a week (avg about 800 calories per 45 min class) and have reduced my daily calories to 1800, in the hopes of dropping weight quickly and effectively. I am also starting TRT next week which should help the muscle gains. Do i need to eat more with all this going on or can i stay at a deficit like this with all the other things i am doing and achieve my goals?

EDIT-2nd Question...if i show a 900 calorie burn using a HRM from cardio and 5x5 do i need to eat those calories back at first or keep the major deficit going

submitted by needtolose75
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Monday, 24 August 2015

Why We Must Protect Healthy Dietary Guidelines from Political Interference

There are few tasks more important in creating a healthy community across the United States than creating environments in which all of us, especially children, have healthy diets and plenty of opportunity to exercise. Yet a recent U.S. government report that clearly outlines steps to achieve this goal is being subject to political scrutiny and an attempt to stop its implementation. Why? Because the food lobby does not like it.



It is time to stand up for science and evidence-based guidelines to help stop obesity and poor health in our population, especially in our children.



Every five years, a committee called the Dietary Guidelines Advisory Committee is established by the government to consider how best to help Americans have a healthier diet and food environment.



This committee, on which I served for the past two years, is charged with advising the U.S. Department of Agriculture and U.S. Department of Health and Human Services on establishing guidelines on which the nutritional criteria for federal programs including the National School Lunch Program and the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) are based.



The recent report this committee issued emphasizes the sound science and extensive research supporting a healthy diet that includes more fruits and vegetables than Americans, including children, commonly consume. For the first time, our committee suggested that we consider supporting diets lower in meat intake in favor of more seafood, fruits and vegetables while continuing ample dairy intake. We described a variety of healthy eating patterns that along with exercise and outdoor activity can help reverse the obesity epidemic we currently face as a nation. We also addressed the need to ensure that foods are raised or grown in a healthy environment that supports our long-term needs. The next generation matters to all of us.



We did not recommend that individuals become vegetarians, that meat be eliminated from any feeding programs or that environmental concerns become the key driver in nutrition policy. The guidelines give multiple choices on building a healthy diet and do not indicate that any foods must be eliminated from the diet.



Of course, not everyone agrees with these recommendations. The meat industry does not like suggestions to increase fruit and vegetable consumption and decrease meat intake. But considerable evidence supports those changes, while allowing meat in the diet.



It is no surprise that some people don't like being told that we need to rethink how we eat and how we feed our children in schools. What is surprising and disappointing is that members of the food industry lobbying groups have prevailed upon the House and Senate appropriations committees to include "policy riders" in the proposed legislation that would severely limit the recommendations that can be included in the final guidelines. In fact, some have suggested that the government stop making dietary recommendations completely.



It is critical that we recognize a threat to the process by which scientific groups -- in a fair and established fashion -- evaluate science and make recommendations for a healthy diet, a healthy lifestyle for children and adults, as well as for a healthy planet. If this process can be blocked by Congress at the behest of food industry lobbyists, and if each recommendation is debated as part of a legislative rather than a scientific process, we will end up with nothing to guide consumers and the government in order to improve the health of the population, including children.



When science is subject to the political whims of Congress, no one wins. What is needed and demanded by pediatricians and families is the best available evidence. Where we may be lacking in the ideal nutritional science for adults, we are even more constrained by what we know for infants and young children. We must support the efforts of the Food and Drug Administration to educate consumers about what is in food, including added sugar.



Subjecting science to political whims sends a troubling message to those engaged in helping to enhance the health of our population -- that political whims, not science, are the drivers of what is fed in schools and other government-supported programs. Our health and that of our children hangs in the balance.

-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.













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Something to help you recover... Recover now

Squat Form Check #5 - 215lb, 5th set

https://youtu.be/q9jKJ4S6NiI

I noticed upon watching this I'm slightly tracking forward still. Other than that, I have heeded the advice of previous form checks that I wasn't getting low enough.

The last set is a little shaky, but other than that one rep and the slight forward tracking, anything else I should be focusing on?

Note: I failed this weight two weeks ago for three times in a row, so I'm finally back to it after deloading to 190.

submitted by wrathofrath
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Sunday, 23 August 2015

Meal Plan Check/Advice

I am in week 3 of SL and start this meal plan tomorrow. Any advice, suggestions, or things to change would be greatly appreciated. Im looking to gain weight/bulk. Meal Plan

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Gym before lectures but may not have time to complete my sets? 3x5?

Been lifting at my gym back in my hometown for a few months. I go at 8am so not really packed, i barely have to wait for equipment to be used.

When i start uni, i want to gym before lectures but i'm worried that i will have to wait a while to use equipment etc, (uni gym gets packed). I'm at medical school, long hours, when i come home from lectures and placements i'll be tired and have shit tonnes of work to do.

So really, morning is my best bet. I was wondering if it's ok to switch to 3x5 on my lifts? I know i won't technically be doing SL but i don't want to be late for lectures. Will i still get the gains?

PS: getting to the gym earlier isn't really an option

submitted by bittr_n_swt
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How do I warm up effectively so that I can get rid off the tightness around my hip flexor (the part of the leg just directly beneath waist)?

FYI I usually do my workout in the morning (usually about 1.5 hrs after waking up) and I'm currently in my 5th week now at 50 kgs.

There's not really pain but more of a tightness when I try to break parallel. It's easier to get through once I go to my work sets because the weights are pulling down. But on my warm up sets, esp with the empty bar it's light, so the tightness in the hip flexors (or groin I'm not sure) is much more evident causing me to not be able to excute proper form at the breaking parallel part and often it messes with my mind set setting it at a just 'get it over with' state because of the pain that arises.

submitted by academyawardwinner
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5x5 training during calorie deficiency dieting

I'm 6'2, 190lbs and skinny-fat looking and have been doing 5x5 for almost a month now. I want to lose some fat by eating less and was wondering whether this sort of weight lifting works for somebody who is going to be calorie deficient on daily bases.

Has anybody gone through this before, if so how were your results? what do you recommend?

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Squat Form Check

Hi all. Just started stronglifts so am starting light (40kg squat). Any help on form check would be greatly appreciated. I feel like I would have had mobility issues from years of running and not much mobility work so any pointers would be great. Cheers

Side: https://www.youtube.com/watch?v=eMpsO62VNkM Behind: https://www.youtube.com/watch?v=rr2TGvmQRk4

submitted by primetime45
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Saturday, 22 August 2015

Form Check Squat 50kg (110lbs)

Form Check Squat 50kg (110lbs) submitted by Drewsta1987
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What am I doing wrong on squats that I feel the inside of my left thigh straining during the lift?

I've posted videos here before and gotten no complaints regarding form. I don't think this is something that a video will show? Is it something like I am flexing the wrong muscle? I am pushing the wrong direction?

Whats the feeling I should go for on the way up? Pushing through feet, or heels? Pushing bar outwards or upwards? Squeezing thighs or lifting with glutes?

thanks

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Knee pain from squats

Once I got up over 200lbs on my squats, I started experiencing a lot of knee soreness and tenderness.

It doesn't go away. Even when I'm off from the gym for two whole days, my knees hurt.

Just squatting down to get a pan in the kitchen, or anything like that, hurts like hell. I feel like I have the knees of an old man.

I am doing proper warm-up sets, and before I start squatting I do some stretches, nothing fancy, but I try to warm it up a little.

I am 41yo, male, 5'10", 225lb, and in good health. I am squatting just in shorts and Chuck Taylors. I'm keeping my weight on my heels pretty good, my knees and toes are in alignment throughout the full range of movement, and I'm not letting my knees cave inward.

What do?

submitted by GunsGermsAndSteel
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