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Messages - D4

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16
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 10, 2012, 02:58:28 am »
Around where would you say your BF% is at right now?

And, at what point are you going to start focusing on diet to get leaner again?

17
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: October 01, 2012, 04:35:51 pm »
Mess around with the layout of the forum all you want Adarq, what I meant by how much I liked this (and I'm assuming other people too) is that it's just a much cleaner format than the old version.  No offense, but the old version of the site was "ugly" in my opinion hahha (still the best forum on the internet).  But yeah with a nice clean format and different matching colors and etc.. I'm sure the forum can look MUCH better than this, since this is only a default layout.

18
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: September 30, 2012, 05:04:35 pm »
WOW. FORUM LOOKS NIIIIIIIIIIIIIIIIIIIICE :wowthatwasnutswtf:

19
Strength, Power, Reactivity, & Speed Discussion / Re: GHR soreness
« on: September 29, 2012, 02:58:01 pm »
Quote from: Raptor on September 29, 2012, 01:41:14 pm
Quote from: scoobychau on September 29, 2012, 01:22:27 pm
Quote from: Raptor on September 29, 2012, 12:45:49 pm
Natural GHRs that you're doing them destroy my knees/ligaments etc ... did them yesterday, it wasn't a very smart thing to do.

Notice I had a big pillow folded on my knee, it is not painful with using that...
So the way I am doing does not involve Glute.
I should not do it often then eh?


It doesn't matter for me - the kneecap is getting "trapped" and can't move while the body moves so that's my problem.

same problem with me.  My knee felt so bad doing them even with a pillow, after a couple sessions I said "fuck this" and went back to leg curls lol

20
Progress Journals & Experimental Routines / Re: on the toad to 40
« on: September 28, 2012, 04:41:24 am »
Quote from: entropy on September 28, 2012, 02:35:56 am
I don't think he necessarily needs to go low carb. 100g is not much, and under that you're slipping into keto. Does he need to go keto? Maybe, maybe not. It depends. Maybe it will suit him very well and he should go for it. Maybe it will make him feel like crap and he shouldn't even think about it. It's hard to say without knowing his existing nutrition, the way his body reacts to nutrition and what his lifestyle will permit. Some people will be able to switch to keto and find themselves feeling great, it doesn't affect performance and they can be strict about it should go for it. But others will find it kills their performance and mood and hard to maintain as a lifestyle. For me i've done strict keto diets 3 times for a period of about 6 months total. I wouldn't do them again though. Carbs (and carb sources like wheat) are good for sleep, health, well being and performance for me.

But don't overthink this shit. If you are over 20% and you want to be 12% you don't need any fancy diet. The main thing is 1. get enough protein and 2. limit total calories. and 3. stick to it over a period of months. 10cal per lb for calories is probably ok for cutting, 1g/lb is ok for protein. Make sure you to dial in net calories and stick to it regardless of what you're eating and if you do that for a few months you'll see the results.

From what i've read in your log, you don't really stick to anything for long enough - that wont work. I can sympathise i'm in a similar situation and most people struggling with achieving their bodycomp goals for that matter. If you eat clean 2-3 days a week and binge 2 days - you're taking 2 steps fwd and 3 backward, spinning your wheels. Think in terms of stringing together 5-6 days of compliance, and 1 day where you have a free meal. Over a month you're looking at losing about 5lb which if you can sustain for several months will get you where you want to be.

No point having a fancy, low carb IF, calorie cycling plan super clean diet which is perfect in every way, only to find you're unable to stick to it for any meaningful period of time. Better is an imperfect plan where you eat KFC every other day but make sure your total calorie intake is 10% below maintenance and shows a 1lb fat loss per week.

TLDR: It's better to have an imperfect diet you stick to than a perfect one you don't stick to.

Sorry to go into sermon mode lol

Yeah that's basically what I said.  Keto is an option, but you can stay low carb with higher carb intake than keto and it'll still work.  But only if low carb is something your body handles.  When I was in keto, I felt great. 

But yeah hyperdunk, like entropy and I both said, keeping it simple and getting calories under maintenance while getting enough protein will get you lean and is very simple.  Just gotta stick to it.

21
Progress Journals & Experimental Routines / Re: on the toad to 40
« on: September 27, 2012, 05:14:26 am »
Quote from: hyperdunk1 on September 27, 2012, 04:57:49 am
Quote from: D4 on September 27, 2012, 03:45:54 am
You don't need to cook complicating entree's.  Saying you don't have time to eat clean is an excuse most of the time.  You don't even gotta put too much emphasis on the "clean" part.  If your keeping your macro ratios in check and calories under maintenance, you'll get leaner while still progressing in strength at the current stage you're in.

^ what is an optimal macro ratio for me?  33 protein, 33 carb, 33 fat?

I am definitely no expert on this, but from my own personal dieting experiences, which I went on after getting advice from a couple of pretty knowledgeable people, what works well is sticking to these rules:

1) Keep protein intake high, at the very least 1g per pound of bodyweight.  
2) Keep carb intake low, like under 100g for the day.
3) If you get in the necessary amount of protein, and keep your carb intake low, basically you can have fat for the rest of your daily diet as long as you stay caloric deficit.  The less you have, the more calories you'll burn for the day, but harder to manage hunger/strength.  You gotta figure this out.  

The carb rules obviously can be changed.  Many people take in more than 100g a day and still works.  I just believe keeping carbs very low is the most effective, but most difficult way.  

If you want to get very general, keep protein intake high (at least 1g per pound of bodyweight) and keep calories under maintenance and you'll get leaner.

Also, low carb doesn't affect you too much in terms of weight training in the manner we train in (trying to increase vert).  And yeah, I did what you mentioned as well, eat the most food late at night so the diet won't affect my sleep. 

I wake up and eat relatively small, usually all protein and some carbs, go workout and get some more protein after.  Then I have another small meal later and then I get hungry but I fight the hunger until late night and eat a decent sized meal and sleep happily.  Just what I did on my cut and it worked fine.  I was making strength gains almost the whole time too.

22
Progress Journals & Experimental Routines / Re: on the toad to 40
« on: September 27, 2012, 03:45:54 am »
You don't need to cook complicating entree's.  Saying you don't have time to eat clean is an excuse most of the time.  You don't even gotta put too much emphasis on the "clean" part.  If your keeping your macro ratios in check and calories under maintenance, you'll get leaner while still progressing in strength at the current stage you're in.

23
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: September 26, 2012, 06:20:20 pm »
Quote from: adarqui on September 26, 2012, 04:50:58 pm
Quote from: D4 on September 26, 2012, 04:24:00 pm
How come besides the speed being a lot faster, none of the other visual changes have happened to me?

clear history/cache maybe.. dont clear cookies/logins.

should reset

pC!


thanks. it worked.

24
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: September 26, 2012, 04:24:00 pm »
How come besides the speed being a lot faster, none of the other visual changes have happened to me?

25
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 26, 2012, 03:40:59 am »
Are you even testing your vert properly?  You're always having jump sessions like 1 day after heavy squatting.  You were doing lots of shit during your stupid ass boingvert program, and I think maybe a de-load week can be good for you.  At least rest for 2-3 days straight for your lower body and then take some caffeine and go jump.  

THEN you can see if you really didn't gain any inches or not.  I think part of the problem is you always set deadlines for yourself to dunk.  While deadlines can be effective, people like you tend to fuck themselves over by doing too much stuff too often to compensate for the lack of time remaining and significant inches still to gain.

And also,

Squat
45lbs.....1x5
135lbs.....1x5
175lbs.....1x5
225lbs.....1x5
269lbs.....1x4
295lbs.....1x3
317lbs.....1x3
352lbs.....1x1/5 (failed 2nd rep)

In my opinion, you can set up a much better routine than that.  You're adding weight in your warm up sets by too small increments.  Pick a target working weight, and do a 3x5, 3x8, 5x5, 8x5 or whatever you wanna do with that weight.  And get to that weight with the least possible amount of fatigue/ best possible warm up.  This isn't that tricky...  Get enough reps and sets to get a good warm up, but not too much volume to fatigue you during your working sets.

Just my 2cents on what might be more effective.

26
ADARQ & LanceSTS - Q&A / Re: Depth Jumps
« on: September 20, 2012, 03:44:19 am »
Lol, I worded it wrong.  I am using the depth jumps with max effort to take advantage of its shock stimulus/plyo training, but I just meant since the volume is low, it provides a good warm up for the rest of my work out as well. 

-I'm assuming if this is the case, then go with the 3x5?

-So as long as I am keeping potential overuse issues in check, I can gradually move up to 30 inches?  If so, do I just keep moving up height whenever I am consistently getting higher on the current box height?

Edit:  Also, the room has mirrors on every inch of every wall so I don't think touching the wall will work lol

27
ADARQ & LanceSTS - Q&A / Depth Jumps
« on: September 19, 2012, 07:47:13 pm »
Hey Lance & Adarq,

So lately I've been doing depth jumps twice a week as a reactive exercise/warm up for lifting.  My gym has a nice area for depth jumping with boxes and stuff.  Just a couple of questions:

1) Would you recommend doing something like 10~15 straight depth jumps with ~45 seconds rest between reps.  Or like a 3x5 with 4-5min rest between sets?

2) There's nothing to touch or reach in there, is there any way to track of vertical progress other than filming (which is also pretty hard to tell)?

3) Because of (question #2) I don't know what box height I am jumping highest at or whatever, so I don't know which height to start at.  I started at 18" and it seemed easy so after a couple sessions, I just moved to 24" and stayed here for a few weeks now.  Is depth jumps something I can just stay at 24" and just keep doing them max effort and if I'm training right, I will just keep getting higher and higher staying at 24"?  

4) Sometimes I have heard you don't really need to keep getting higher on the boxes?  Should I just stay at 24" or is eventually moving up to 30" a good idea?

as always, thanks!

28
Nutrition & Supplementation / Re: Pre and Post Workout Ideas
« on: September 12, 2012, 02:13:10 am »
Quote from: chrisbro1 on September 12, 2012, 01:51:10 am
You're fourteen years old, eat everything you see.

Do this.

29
Progress Journals & Experimental Routines / Re: on the toad to 40
« on: September 09, 2012, 03:48:27 pm »
Next time, try having a set of 185 after the 135 and before the 225.  I would bet you get a better warm up.

30
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: September 06, 2012, 06:43:03 pm »
Bench Press 185lbs for 8 reps @ 155lb BW

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