WTF?? People are just dumb sometimes.



[Edited on August 26, 2013 at 8:54 AM. Reason : bh]

8/26/2013 8:53:34 AM

Looks like a good way to get a compound fracture.

8/26/2013 12:53:47 PM

I'd love to see what happened after that pic was taken.

Quote :

"how would you even get into that postion by yourself from scratch?"

My guess is he did the lift with both feet on the ground, then stepped his left foot up onto the kettel bell. He then took a step with his right foot, the picture was snapped with the right foot in the air, then he dropped the weight behind him.



[Edited on August 26, 2013 at 1:05 PM. Reason : a]

8/26/2013 1:01:39 PM

8/27/2013 12:13:12 AM

Have started bulking since the summer is basically over and im tired of dieting. Lowest I got was 157. Aiming to shoot for 190 by ~March 1st since im about 165 at the moment. Will give me time to shed ~15-20 pounds and enter the summer fairly lean at 170-175.

Its nice seeing the weights start going up again. I did a pretty good job of maintaining my lifts while dropping 20+ lbs thanks to psmf dieting and reduced training. Obviously my noobish lifts helped too.

Back to 3x full body workouts a week. Burritos, pizza, whole milk, bagels, fruit, and pasta have all been added back to my diet. Im eating about 3, 000 calories on lifting days and 2, 400 on non lifting days. ~200g protein and then a lot of carbs and fat. Eventually ill scale back the fat and increase the carbs as I get over 15% bodyfat but for now I wanna concentrate on ramping testosterone levels and making sure im getting a big surplus to grow.

As I get fatter and hit 15% bodyfat ill also probably start manipulating things a little and maybe even throw in a modified depletion week / power workout / recarb for 2 weeks.

8/27/2013 2:51:12 AM

"Marine Deck" workout...my ass is hurting...but bless Krav Fitness training....

Hearts - Squats
Clubs - Burpees
Diamonds - Russian Twists
Spades - Push ups

Ends up being 108 of each...finished a deck in 21 minutes

[Edited on August 27, 2013 at 4:34 PM. Reason : ...]

8/27/2013 4:33:50 PM

^^ I don't really understand the concept some people have of wanting to swing back and forth from bulking to cutting unless you are in some looks-based muscle man competitions. Why not find a healthy balance and maintain it?

8/28/2013 8:17:35 AM

^ I agree. I can kind of see how someone may want to take a break from dieting for a month or so in the winter, but drastically increasing and decreasing your body fat seems like a dangerous thing to do. Humans aren't bears.

8/28/2013 9:45:21 AM

Yeah that's not healthy at all in and of itself, even if he were to use healthy foods only to bulk up.

More calories = more cellular oxidation damage = faster aging

And then to make things worse, he is going to be doing it using very unhealthy foods.

8/28/2013 10:44:10 AM

Quote :

"More calories = more cellular oxidation damage = faster aging"

where are you getting this?

8/28/2013 10:52:00 AM

Thought that was pretty common knowledge. The more you work your body the faster your age. Essentially your organs can only work for so long. Why extensive cardio harms your heart. Look at any longevity study. They focus on limiting activity and consuming less calories. Bulking is not healthy. You're just putting stress on your organs.

8/28/2013 11:18:44 AM

we should all sit around and hardly eat

good call

8/28/2013 11:33:42 AM

Not to mention you aren't going to put on any type of muscle mass if you don't eat in excess of your maintenance calories. Bulking and cutting isn't bad for you when you do it in moderation. If you are going to Taco Bell and eating a family pack every day for five months and then going to a salad and a can of tuna you will be putting your body through a lot of unnecessary stress.

That said, face's goal of 190 when he was in the 150's is a bit over zealous and he would likely put on a lot of fat if he achieves that goal. I am looking to put on a solid 10-15 lbs by early next year and then will look to cut about the same but hopefully keeping the lean mass gains I will make. Already seeing a big jump after a couple weeks of increased cals and hitting the weights hard, back to repping out 405 on deads with relative ease. Can't do that when trying to eat as little as possible so my body doesn't age...

8/28/2013 11:44:45 AM

I never said hardly eat. I'm simply saying caloric restriction, fasting, etc has shown in numerous studies to extend life.

http://www.nutritionj.com/content/10/1/107

I think this goes back to the over-exercising discussion. Too much of anything is bad. Working your heart and organs for hours upon hours isn't healthy and bulking and cutting aren't natural unless you're maybe a bear.

^I agree that anything in moderation isn't necessary unhealthy but the idea of bulking and cutting in general certainly isn't healthier than caloric restriction. That's the only point I'm making. Building muscle and living a long time are two entirely different topics. Building muscle does not always mean being healthy (as many of you have pointed out numerous times ITT). The longest living people on earth typically have the least muscle. Just look at Buddhist monks (the primary subjects of study in more than half the longevity studies).

[Edited on August 28, 2013 at 11:54 AM. Reason : s]

8/28/2013 11:48:38 AM

Living a long time is overrated, people live too long as is.

8/28/2013 12:48:51 PM

Since the invention of man by god, humans have had access to 24hr KFC/Tacobell's. At no point in time was their a period of surplus food during the summer and fall and lack of food during winter early spring.

we aren't bears here people.

8/28/2013 1:41:54 PM

I agree that living a long time is overrated. I saw some news story about some old as fuck couple that only ate like 600-800 calories a day and how they were living well, but both looked like holocaust victims to me and their lives looked absolutely miserable. I rather exercise in hopes of being in shape and looking good at the same time enjoying some foods than not eating and living to 105.

8/28/2013 5:48:18 PM

I think I can be pretty fit until I hit about 70. My mom looks like Suzanne Somers and she just hit 60. So I figure I'll meet a few of the grandkids, still travel a bit. Then I'll just go out in a blaze of glory (sky diving...don't pull the chord type shit).

8/28/2013 5:55:53 PM

600-800? Nonsense. People who practice caloric restriction eat between 1200 (small woman) and 1600 calories a day (average man).

Another way to do it is to eat your normal calories 5 days a week and only about 500-600 twice a week. The net effect is the same.

8/28/2013 6:05:42 PM

Quote :

"where are you getting this?"

Oxygen free radicals are a byproduct of the cellular respiration process (converting food to energy). So the more calories you consume, the more free radicals produced. And I am sure you know that oxygen free radicals are basically the cause of cellular aging and implicated in every lifestyle disease there is. (And also changes to DNA)

8/28/2013 7:32:56 PM

Anyone ever do "skin the cats". We did some heavy sled pulls today and followed up with some 5-10 rep sets of skin the cats. That was tough, but I enjoyed it. My biceps are already sore.

8/29/2013 1:55:07 PM

I think free radicals are a little more complicated than that. If this is the case, then it is a matter of what you're eating as oppose to how much you're eating.

Also,
http://www.sciencedirect.com/science/article/pii/S0034568701003139

Oxidative damage to macromolecules forms the basis of what is arguably the most popular current explanation of ageing: the free radical theory. This idea has its origins in the older rate of living hypothesis which held that longevity is directly correlated with expenditure of metabolism. Although this theory has now been shown to be fundamentally flawed, not least because the efficiency of metabolism is subject to adaptation and change, the idea that ageing is caused by the reactive products of metabolism along with a decline in the cell's capacity to repair such damage, remains highly plausible. There is little doubt that oxygen related free reactions are pervasive in living systems and that cellular or tissue oxidative damage increases with age. More circumstantial, however, is the question of whether these chemical reactions play a causal role in the ageing process and, if so, by what mechanism(s). Perhaps some of the strongest evidence for a free radical involvement in ageing has come from research involving genetic manipulation and selective breeding of experimental animals. Indeed, certain strains of Drosophila, or mutated forms of C. elegans have now been developed that show greater resistance to oxidative stress, and in accordance with the free radical theory they exhibit impressive increases in longevity. Despite this, it has also been found that not all long-lived strains of Drosophila or C. elegans show increased oxidative resistance and this points to the possibility of other anti-aging processes taking place. Thus, it is probable that ageing is a complex multifactorial process in which free radical damage provides a very important but not exclusive mechanism of physiological decline.

To prove conclusively that free radicals are a cause of ageing is going to be a formidable task. Reactive oxygen species are transitory in existence and cannot be accurately measured in vivo. Furthermore, although free radicals may leave their fingerprints at the scene of the crime, the fact that oxidative damage occurs in the cells and tissues of the body does not prove them guilty of causing ageing. Because of this, it is always going to be difficult to establish whether free radical reactions are a cause, or simply concomitant with the ageing process. The problem is compounded in complex organisms as they are capable of oxidative adoption with their various cells and tissues also having different metabolic characteristics, antioxidant protection and vulnerability. Nonetheless, the task is an important one because with greater understanding into the causes of ageing and its underlying molecular basis comes with it a real opportunity to develop more effective approaches for reducing age-related deficits along with many diseases. Elucidating the role of free radicals in ageing will surely bring this objective a major step closer to fruition.

8/29/2013 4:24:13 PM

Quote :

"If a bro exercises alone in a muddy field, does anyone know how hard he tore it up?"

8/29/2013 4:42:46 PM

If a bro exercises alone in a forest and no one saw or head him, did he actually exercise?

8/29/2013 5:25:51 PM

^^ Yeah I read that article also at work. It was pretty entertaining but he's one of those writers who breaks everything down to make it sound like a pointless waste of time, when pretty much anything we as humans do besides eating, sleeping, and procreation could be broken down into a waste of time when examined with that much cynicism (even those things probably could).

http://www.grantland.com/story/_/id/9588609/crossfit-tough-mudders-color-runs-rise-social-physical-challenges

[Edited on August 29, 2013 at 11:35 PM. Reason : ]

8/29/2013 11:34:59 PM

Quote :

"^^ I don't really understand the concept some people have of wanting to swing back and forth from bulking to cutting unless you are in some looks-based muscle man competitions. Why not find a healthy balance and maintain it?"

Dude, you're 145 lbs. You don't understand the concept of not wanting to weigh almost the same as most of the girls you meet in the bar? Personality and money are huge don't get me wrong but physical attraction is up there. Guys with good bodies tend to have more confidence too. It definitely helps a ton with women. Not every girl wants a steroid monkey that's for sure, but I'm aiming for a ~170-175 lb 10% bodyfat look. Hardly meatheadish.

You're simply not going to add much muscle without eating.

Quote :

"And then to make things worse, he is going to be doing it using very unhealthy foods."

I'm not particularly concerned with the sources of my food. The sources are much more important when you're restricting calories to ensure proper vitamins/minerals. When eating in surplus the sheer quantity of food & milk (and the addition of fruits) should cover me. And i take supplements/multivitamins on the side just in case.

Quote :

"That said, face's goal of 190 when he was in the 150's is a bit over zealous and he would likely put on a lot of fat if he achieves that goal"

My lowest weight was 157 but that was glycogen depleted, not using creatine, slightly dehydrated, etc.

I got to around 161-162 just eating a normal diet around maintenance (and some days going over accidently im sure). Now I'm at 167 after beginning creatine again and lifting/eating to gain size. I've probably gained like 1 lb of muscle and 1 lb of fat really.

So I'm only going for 23 pounds in 6 months which is less than a pound a week. Seems fairly easy to achieve assuming I continue to eat a lot and lift weights. I'm assuming around half of that will be fat gain and around half will be muscle. I can shed 10lbs of fat in 4-6 weeks and I'll be around where I want to be by the summer.

8/30/2013 9:11:18 PM

what's the tagline for the winter?

8/30/2013 11:13:39 PM

Quote :

"but I'm aiming for a ~170-175 lb 10% bodyfat look. "

How's that Ben working out or you the last year or so in this thread? You're pretty much at the bottom of the barrel as far as results go compared to everyone else in here. Well, I guess your weight has fluctuated pretty well.

8/31/2013 9:56:12 AM

Lol ive gotten more results than nearly everyone in this thread.

I was 186 lbs with barely any muscle mass 2 years ago. Got all way down to 157 and toned. Now im bulking and im going to stick with it. Ill be there in a year.

It takes some time to get a good physique when youre older. Im not 18 I cant just add 25 lbs of muscle overnight and I didnt start off lean.

Losing the fat first is the optimal way to reshape your body composition.

8/31/2013 11:13:23 AM

your definition of toned might be different than other peoples'

i just got the impression that you went from fat fat to skinny fat. which is still a decent achievement.

[Edited on August 31, 2013 at 2:17 PM. Reason : ]

8/31/2013 2:14:38 PM

15 "experts" weight in on steady state cardio vs HIIT
http://dynamicduotraining.com/wordpress/15-experts-weigh-in-on-hiit-or-liss-cardio-for-optimal-fat-loss/

9/1/2013 11:02:04 AM

9/1/2013 11:45:47 AM

At 6'0, 157 lbs i am not "skinny fat". Skinny yes. Lacking muscle/size. But i was close to breaking 10% bodyfat, though I don't think I quite did it.

It's just not fun to diet when you get that small you have to eat too few calories and you're freaking tiny. And i'd been dieting quite a bit over the last 6-7 months so i was ready to eat again.

I'll try to get lean again next summer after i add some muscle so that when dieting i can actually eat.

But now that I know how to diet and shed a shit ton of body fat without it COMPLETELY sucking ass and RIP Girlfriending im not as scared to bulk. In the past i was always worried id gain 5 lbs muscle, 15 lbs fat and then quit working out after 2 months due to boredom or injury and then just be fat.

One thing is for sure i definitely have a very uneven fat distribution. When i leaned out my legs shrunk a ton, my waist shrunk a ton, and even my lower back fat deposits completely disappeared. But i still had a layer of fat covering some of my abdominals, particularly the lower ones.

And now gaining weight back I'm noticing the stomach is the first place it's returning to. So in order to get the look I really want I definitely have to sink under 10% bodyfat. Which is a bit unlucky but it's pretty common for most dudes. Girls have the same problem with their legs and typically get abs before they get lean legs.

[Edited on September 1, 2013 at 12:47 PM. Reason : a]

9/1/2013 12:41:01 PM

What do you guys like to eat when you're gaining weight?

I'm finding it difficult to shovel calories when it's still this hot outside. My usual faves like chili and burritos just aren't quite as appealing day after day.

So far I've made some minor adjustments like switching to whole milk, buying less lean ground beef, not turning down cookies/chips/etc when offered.

The major adjustments have been adding bagels, mac and cheese, fruit, pizza, squash, french toast/pancakes, and burritos back in. Texas toast has been a big help. Ive been eating pasta and potatoes occasionally but i just cant eat a ton of them.

Anyone else got any ideas? Trying to stay somewhat low in fiber while upping my starches but its just tough to crush enough protein/carbs without taking it ridiculous amounts of fats, saturated fats, fiber, or sucrose.

[Edited on September 2, 2013 at 5:15 PM. Reason : a]

9/2/2013 5:13:42 PM

Low in fiber? You want to get constipated? Or colon cancer if you keep doing this for years.

9/2/2013 5:35:15 PM

Lots of fat will keep you regular

9/2/2013 5:41:30 PM

It is the ratio that matters. Yes lots of fat can keep you regular, but only if you are not eating much refined carbs devoid of fiber, as in a paleo or low carb high protein/fat diet. But he is eating a load of carbs, and carbs are his main focus and he wants fat to stay relatively low.

Quote :

"adding bagels, mac and cheese, fruit, pizza, squash, french toast/pancakes, and burritos back in. Texas toast has been a big help. Ive been eating pasta and potatoes occasionally but i just cant eat a ton of them."

That's like the standard American diet, not some low carb high fat diet. All that white trash (white bread, white pasta) will make him constipated, I think.

Regularity also depends on activity level, so I guess if he is very active, he will probably be ok. Still not good for the digestive system in my opinion.

9/2/2013 5:56:02 PM

Quote :

"What do you guys like to eat when you're gaining weight? I'm finding it difficult to shovel calories when it's still this hot outside. My usual faves like chili and burritos just aren't quite as appealing day after day. So far I've made some minor adjustments like switching to whole milk, buying less lean ground beef, not turning down cookies/chips/etc when offered. The major adjustments have been adding bagels, mac and cheese, fruit, pizza, squash, french toast/pancakes, and burritos back in. Texas toast has been a big help. Ive been eating pasta and potatoes occasionally but i just cant eat a ton of them. Anyone else got any ideas? Trying to stay somewhat low in fiber while upping my starches but its just tough to crush enough protein/carbs without taking it ridiculous amounts of fats, saturated fats, fiber, or sucrose."

If all you care about is gaining weight, that's obviously easy. Just eat...worse. Low-fat ice cream is a good one.

I'm guilty of not following this advice, but bulking any more than 300-500 calories over maintenance as a natural trainee is pointless, at least in the context of your long-term goal, which is to be lean with considerable muscle mass. Bulking is the lazy way out. You gain 20 lbs in 3-4 months, convince yourself that at least half of that was muscle, when in reality you gained 3 lbs of muscle, 10 lbs of fat, and 7 lbs of water/glycogen, then you end up losing a least a lb of that muscle doing some kind of extreme cut.

If you could somehow program your behavior/intake for the next year and have 100% compliance, I think I would do 3 weeks of +10% calories, -10% calories on the fourth (during "bulking" season), and when trying to do get lean, -20%/0, weekly +30% calorie carb refeeds until desired leanness. Move back to maintenance and do rapid fat loss once or twice during the summer.

9/2/2013 6:02:19 PM

When eating ~400 carbs a day we want to keep our fiber relatively low for fairly obvious reasons. We're already getting a ton of it without consuming a lot of high fiber sources. Particularly through fruits and vegetables. Adding a lot of high fiber sources is just going to cause discomfort. Also there is some research that shows low fat, high fiber diets can lower testosterone.

Ice cream isn't going to help thats pure sugar and fat.

For bulking we want to keep sugar and saturated fat relatively low. So we need foods that either contain a lot of protein, or a lot of carbs with tagalong proteins.

Say we're eating 3,000 calories on lifting days and 2,400 on non-lifting days. That will keep you from gaining a lot of fat if we can keep fat intake around 70g, carb 400g, protein 200-220g.

Now I'm not going to be neurotic on a bulking diet. Fat can be a little higher, carbs a little lower as long as you get the required protein.

But it's important to eat your freaking calories if you want to grow. Fat gain doesn't really matter, that can be lost later. And in an anabolic state as long as you're piling on your starchy and fatty food post-workout your fat gains will be somewhat limited.

On off days you lower the carbs a good bit and concentrate on the sources slightly more.

The main thing is you want starchy carbs and high protein. Sodas, fruit, juice, sucrose, etc is not going to achieve the desired results. We need the carbs we consume to get driven into the muscle, not just promote fat gain.

9/2/2013 7:57:45 PM

cinnamon toast crunch cereal

9/2/2013 10:05:01 PM

I'll raise you: peanut butter toast crunch cereal.

I obliterated any caloric deficit I had one week earlier this summer by killing of a box in two days. Om nom nom.

9/2/2013 10:11:05 PM

9/2/2013 11:04:40 PM

His buddies don't seem too concerned... damn hope he survived. Any link?

9/2/2013 11:23:06 PM

http://www.youtube.com/watch?v=jFmV94Ev1Bg

9/3/2013 10:34:30 AM

http://www.theguardian.com/lifeandstyle/2008/may/18/healthandwellbeing.features1


[Edited on September 3, 2013 at 11:18 PM. Reason : ]

9/3/2013 11:04:47 PM

Several people on Reddit insist that the guy "did it wrong" and either didn't do the research or exaggerated his side effects. It could be another case of "broscience", but the discussion was interesting nonetheless.

http://www.reddit.com/r/todayilearned/comments/1lodxn/til_canadian_journalist_craig_davidson_injected/

9/4/2013 10:33:02 AM

Holy shit, that guy is retarded.

9/4/2013 10:45:32 AM

^ that....but it was an interesting read.

9/4/2013 1:46:16 PM

What a dumbshit. Somebody didn't bother to learn how to do it correctly. Consult a professional before just taking a bunch of steroids, or at least talk to people who have done it before.

9/4/2013 1:55:05 PM

definitely gonna look at people at the gym a little differently now

*I'm lookin at you, giant forehead guy

[Edited on September 4, 2013 at 2:45 PM. Reason : l]

9/4/2013 2:45:19 PM