Im still fat(according to OP)
01-13-2016, 07:17 AM
#321
Team Owner
I will grant you that although lifting weights has been popular since Ahhhnold, powerlifting is definitely the new hot routine. It's crazy seeing dudes weighing like 200 and deadlifting like 700.
When you were 17-18 were you on a powerlifting routine? When you got back at 21 same question. That's some crazy muscle memory. I've heard that an average return for a newb lifter after year 1 of a strict powerlifting routine is 225 bench (high side), 315 squat, and 375-400 deadlift. Given your size it sounds feasible. If you were cutting weight to keep the 15%BF even more amazing since it's hard to do both cutting weight AND getting stronger. Exceeding that after 3 years off by 100 pounds each lift is pretty crazy. I'm not going to call BS on you because I have no clue about your life, but for those viewing this, these stats are on the very very high side given the time working out and age. You seriously need to consider competing assuming you're not too hurt from your accident. Sorry to hear about that man. I would love to ride but Florida drivers = screeching brakes daily.
When you were 17-18 were you on a powerlifting routine? When you got back at 21 same question. That's some crazy muscle memory. I've heard that an average return for a newb lifter after year 1 of a strict powerlifting routine is 225 bench (high side), 315 squat, and 375-400 deadlift. Given your size it sounds feasible. If you were cutting weight to keep the 15%BF even more amazing since it's hard to do both cutting weight AND getting stronger. Exceeding that after 3 years off by 100 pounds each lift is pretty crazy. I'm not going to call BS on you because I have no clue about your life, but for those viewing this, these stats are on the very very high side given the time working out and age. You seriously need to consider competing assuming you're not too hurt from your accident. Sorry to hear about that man. I would love to ride but Florida drivers = screeching brakes daily.
01-13-2016, 07:36 AM
#322
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I will grant you that although lifting weights has been popular since Ahhhnold, powerlifting is definitely the new hot routine. It's crazy seeing dudes weighing like 200 and deadlifting like 700.
When you were 17-18 were you on a powerlifting routine? When you got back at 21 same question. That's some crazy muscle memory. I've heard that an average return for a newb lifter after year 1 of a strict powerlifting routine is 225 bench (high side), 315 squat, and 375-400 deadlift. Given your size it sounds feasible. If you were cutting weight to keep the 15%BF even more amazing since it's hard to do both cutting weight AND getting stronger. Exceeding that after 3 years off by 100 pounds each lift is pretty crazy. I'm not going to call BS on you because I have no clue about your life, but for those viewing this, these stats are on the very very high side given the time working out and age. You seriously need to consider competing assuming you're not too hurt from your accident. Sorry to hear about that man. I would love to ride but Florida drivers = screeching brakes daily.
When you were 17-18 were you on a powerlifting routine? When you got back at 21 same question. That's some crazy muscle memory. I've heard that an average return for a newb lifter after year 1 of a strict powerlifting routine is 225 bench (high side), 315 squat, and 375-400 deadlift. Given your size it sounds feasible. If you were cutting weight to keep the 15%BF even more amazing since it's hard to do both cutting weight AND getting stronger. Exceeding that after 3 years off by 100 pounds each lift is pretty crazy. I'm not going to call BS on you because I have no clue about your life, but for those viewing this, these stats are on the very very high side given the time working out and age. You seriously need to consider competing assuming you're not too hurt from your accident. Sorry to hear about that man. I would love to ride but Florida drivers = screeching brakes daily.
Also, in terms of my strength progression, I attribute 99% of it to proper programming and periodization that worked for me. My training's set-up in 4-week blocks (Macro-cycles) with every week being a Micro-cycle with an increasing percentage of my estimated 1RM. I wasn't cutting very aggressively last year, it was more that I was trying not to had unnecessary fat. Call it a recomp if you will.
I've started training again recently, I.e. - yesterday lol. I'm considering keeping an online log on here since this is the forum I frequent the most and I don't have social media. If anything, it'll be a good place to make sense of my programming. Lol
01-13-2016, 09:48 AM
#323
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01-13-2016, 10:57 AM
#324
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Lifting weights been popular a little bit longer than that :wink:
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D's Up (01-13-2016)
01-13-2016, 01:31 PM
#325
Team Owner
Thanks for the compliment! At 17, I was running WS4SB-3 by Joe DeFranco, DFHT and a short stint of MAX-OT. I've always been a believer of higher frequency, moderate volume and stopping a rep or two shy of failure to increase overall volume of the workout. And idk, I always thought my numbers should've been higher for my weight. 6'2 @ 235lbs wasn't super impressive to me. If anything, I felt smaller then than I do now. Lol Also, in terms of my strength progression, I attribute 99% of it to proper programming and periodization that worked for me. My training's set-up in 4-week blocks (Macro-cycles) with every week being a Micro-cycle with an increasing percentage of my estimated 1RM.
I wasn't cutting very aggressively last year, it was more that I was trying not to had unnecessary fat. Call it a recomp if you will.
I've started training again recently, I.e. - yesterday lol. I'm considering keeping an online log on here since this is the forum I frequent the most and I don't have social media. If anything, it'll be a good place to make sense of my programming. Lol
Also, in terms of my strength progression, I attribute 99% of it to proper programming and periodization that worked for me. My training's set-up in 4-week blocks (Macro-cycles) with every week being a Micro-cycle with an increasing percentage of my estimated 1RM. I wasn't cutting very aggressively last year, it was more that I was trying not to had unnecessary fat. Call it a recomp if you will.
I've started training again recently, I.e. - yesterday lol. I'm considering keeping an online log on here since this is the forum I frequent the most and I don't have social media. If anything, it'll be a good place to make sense of my programming. Lol
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D's Up (01-13-2016)
01-14-2016, 09:09 AM
#326
Pro
I'm one of the Owners of CrossFit 913 in Overland Park, KS (KC) which is what turned me on to weightlifting several years ago. When I first started CF I could compete in a lot of comps and do well but now it's so much about strength that us smaller guys really don't stand as much of a chance. I do CF conditioning workouts for fun and to keep my weight in check as long as they don't interfere with my lifting program.
04-10-2016, 02:50 PM
#327
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due for an update. my back is doing great now, but im still taking it easy on moving up in weight.
deadlifts i just hit 200lbs working set tonight.
squats at 175lbs.
benchpress is 170lbs
body weight hasnt moved much, but my BF% went up 1%... the damn holidays
im definitely really enjoying lifting weights, but i need to make time to squeeze in more cardio to help get my BF% down again. Also need to adjust my macros and stuff
deadlifts i just hit 200lbs working set tonight.
squats at 175lbs.
benchpress is 170lbs
body weight hasnt moved much, but my BF% went up 1%... the damn holidays
im definitely really enjoying lifting weights, but i need to make time to squeeze in more cardio to help get my BF% down again. Also need to adjust my macros and stuff
anyways my conventional deadlift is 245lbs, sumo deadlight is 270lbs
squat im at 210lbs
benchpress 175
body weight wise ive dropped 14lbs.
body fat according to the BI scale ive used has move down 4.5% since i started this July of last year.
Last edited by Mizouse; 04-10-2016 at 02:53 PM.
04-10-2016, 05:10 PM
#328
Senior Moderator
Well i figure i should check in since its been what, 3 months?
anyways my conventional deadlift is 245lbs, sumo deadlight is 270lbs
squat im at 210lbs
benchpress 175
body weight wise ive dropped 14lbs.
body fat according to the BI scale ive used has move down 4.5% since i started this July of last year.
anyways my conventional deadlift is 245lbs, sumo deadlight is 270lbs
squat im at 210lbs
benchpress 175
body weight wise ive dropped 14lbs.
body fat according to the BI scale ive used has move down 4.5% since i started this July of last year.
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Mizouse (04-11-2016)
04-10-2016, 06:14 PM
#329
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It's still a work in progress 
04-11-2016, 07:18 AM
#330
Team Owner
Nice a 45 pound jump in deadlift working set in only 3 mos. Same for squat. Bench is the hardest to move up ESPECIALLY while cutting weight. The fact that you're getting stronger and losing weight is great 
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Mizouse (04-11-2016)
10-18-2016, 03:32 PM
#331
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Hmmm
been on a cut lately to drop BF%.
my lifts have been struggling.
Lowest point I got with the BI hand scale is 22%, but then I went on a 2 week trip to Europe
right now I'm around 187
and 23%
working set lifts: 3x6
squat 260lbs
deadlift 265 sumo-deadlift 295
bench 195
been on a cut lately to drop BF%.
my lifts have been struggling.
Lowest point I got with the BI hand scale is 22%, but then I went on a 2 week trip to Europe
right now I'm around 187
and 23%working set lifts: 3x6
squat 260lbs
deadlift 265 sumo-deadlift 295
bench 195
Last edited by Mizouse; 10-18-2016 at 03:44 PM.
10-19-2016, 08:22 AM
#333
Pro
Hmmm
been on a cut lately to drop BF%.
my lifts have been struggling.
Lowest point I got with the BI hand scale is 22%, but then I went on a 2 week trip to Europe
right now I'm around 187 and 23%
working set lifts: 3x6
squat 260lbs
deadlift 265 sumo-deadlift 295
bench 195
been on a cut lately to drop BF%.
my lifts have been struggling.
Lowest point I got with the BI hand scale is 22%, but then I went on a 2 week trip to Europe
right now I'm around 187
and 23%working set lifts: 3x6
squat 260lbs
deadlift 265 sumo-deadlift 295
bench 195
I used Renaissance Periodization and have several guys at my gym that have done it and we all saw outstanding results.
10-19-2016, 09:51 AM
#334
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Basically calories in < calories out.
trying to maintain 1g protein per lbs of lean body mass.
and I've cut back (not eliminate) on carbs
trying to maintain 1g protein per lbs of lean body mass.
and I've cut back (not eliminate) on carbs
10-19-2016, 09:57 AM
#335
Pro
Calories in > Calories Out is the wrong way to approach it though. There are so many factors that aren't taken into consideration using that method. Timed incorrectly and you spike your insulin when you'll store fat versus using it to restore glycogen to the muscles during your workout. The protein rule is fine, but considering that's only one of three macros you need to be just as diligent with fat and carb consumption as well.
10-20-2016, 07:02 AM
#336
Team Owner
I've read about macros in the past. Tell me if I've gathered incorrectly. Protein always. Carbs on training days, preferably post workout but never in the mornings for an insulin spike. Fats on off days.
10-20-2016, 12:08 PM
#337
Pro
Protein spread evenly throughout the day. Carbs added into meals before and after workout. Fats with most every meal but more heavily opposite of your workout times. Quantity of each depends largely on training volume and intensity of that specific day.
For Example, here's what I'm eating when my training is done after 3 meals:
Meal 1 - 4 oz Lean Protein, 1 small handful of greens, 3 servings of healthy fats
Meal 2 - (3-5 hours after meal 1) - 4 oz Lean Protein, 1 small handful of greens, 3 servings of fats
Meal 3 - (1-2 hours after meal 2) - 4 oz Lean Protein, 1 small handful of greens, 1/2 serving of fats, 50 g healthy carbs
Meal 4 - WORKOUT 1/3 Shake during workout 2/3 after - 35g whey protein in water, 100g healthy carbs (Malodextrin)
Meal 5 - (40 min after workout) - 4 oz Lean Protein, 1 small handful of greens, 1/2 serving of fats, 100g healthy carbs
Meal 6 - Bedtime - 25g Caesin protein in water, 2 servings of fats
10-20-2016, 12:50 PM
#339
Chapter Leader (Southern Region)
Whatever happened to eating eggs toast and bacon, washing it down with black coffee..
then a few hours later, a double cheese, fries, wash it down with a coke..
then for dinner having a 16oz strip with potatoes, wash that down with beer..
I don't know about you guys, but my life is good
Not a minute goes by do I think, am I eating right? Fuck no, I'm a man
I live awesome, I eat awesome, I piss awesome, and guess what, I shit awesome
Be awesome and eat my shit!
then a few hours later, a double cheese, fries, wash it down with a coke..
then for dinner having a 16oz strip with potatoes, wash that down with beer..
I don't know about you guys, but my life is good
Not a minute goes by do I think, am I eating right? Fuck no, I'm a man
I live awesome, I eat awesome, I piss awesome, and guess what, I shit awesome
Be awesome and eat my shit!
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TacoBello (10-20-2016)
10-20-2016, 12:54 PM
#341
Chapter Leader (Southern Region)
also.. 
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justnspace (10-20-2016)
10-20-2016, 01:04 PM
#342
Chapter Leader (Southern Region)
10-20-2016, 01:06 PM
#343
Chapter Leader (Southern Region)
Being fat in some cultures is the pinnacle of achievement.. a man's man.
*BELCH*
*BELCH*
10-20-2016, 01:32 PM
#344
Pro
Whatever happened to eating eggs toast and bacon, washing it down with black coffee..
then a few hours later, a double cheese, fries, wash it down with a coke..
then for dinner having a 16oz strip with potatoes, wash that down with beer..
I don't know about you guys, but my life is good
Not a minute goes by do I think, am I eating right? Fuck no, I'm a man
I live awesome, I eat awesome, I piss awesome, and guess what, I shit awesome
Be awesome and eat my shit!
then a few hours later, a double cheese, fries, wash it down with a coke..
then for dinner having a 16oz strip with potatoes, wash that down with beer..
I don't know about you guys, but my life is good
Not a minute goes by do I think, am I eating right? Fuck no, I'm a man
I live awesome, I eat awesome, I piss awesome, and guess what, I shit awesome
Be awesome and eat my shit!
10-20-2016, 01:35 PM
#345
Pro
Typically my non training days are 5 oz lean protein, 1 small handful of greens, 1 - 2 servings of fat, 30g carbs per meal, with no carbs in my last two meals of the day.
10-20-2016, 01:36 PM
#346
Chapter Leader (Southern Region)
10-20-2016, 01:37 PM
#347
Chapter Leader (Southern Region)
In a few years.. 
10-20-2016, 01:46 PM
#349
Chapter Leader (Southern Region)
10-20-2016, 01:47 PM
#350
Chapter Leader (Southern Region)
Also.. don't take the internet so seriously
It's probably the lack of simple carbs that's making you rage and take things personally
It's probably the lack of simple carbs that's making you rage and take things personally
10-20-2016, 01:49 PM
#351
Chapter Leader (Southern Region)
wait.. your teh crossfit cult leader right..
I guess it was the kenny powers gif that did it..
lighten up mang
I guess it was the kenny powers gif that did it..
lighten up mang
10-20-2016, 01:54 PM
#352
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10-20-2016, 01:56 PM
#353
Chapter Leader (Southern Region)
10-20-2016, 01:57 PM
#354
I think he just didn't appreciate you bowing to his superior knowledge on making food science.
Personally, I don't have the patience, nor make the time to be that disciplined.
Shiet, if I cut out Vodka I'd be super ripped guy. I'm active AF.
Personally, I don't have the patience, nor make the time to be that disciplined.
Shiet, if I cut out Vodka I'd be super ripped guy. I'm active AF.
10-20-2016, 01:59 PM
#355
Chapter Leader (Southern Region)
Butt without Vodka, you wouldn't be so active
You also would be less fun and less rapebait
It's a lose lose situation
You also would be less fun and less rapebait
It's a lose lose situation
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