Weightlifting for Kiwis - Discussion and support regarding the art of swole

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GameratePTSD said:
Pretty sure I got elbow tendonitis from weighted pull-ups. Any way to work around that? How long does it usually take to heal? Any supplements that help like collagen, anti-inflammatories?
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Compression wraps and ice help a lot; it sucks because it's effectively a week of no use that resets if you strain it, and that strain can be reflexive movements you aren't even thinking about. Go get it checked if it hurts without any specific trigger.

Rekeita's Kidneys said:
Also fuck benching ATM lol, stuck at 270 for 5, plateau is a BITCH to break!
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Seconding what people have said about deloading; personally whenever I get stuck on one of the big three I just skip it for a week or so and replace it with exhaustion sets on something lighter that hits the same groups like that good chest combo that got posted on the last page. Really can't go wrong with flies as long as they're the full RoM.
 
I wanted to post this in the weight loss thread, but I don't think it quite fits there, but I think you all would know the answer to this:

I am bulking, and I am under the impression that I will gain roughly 0.5lbs of muscle a week at the gym, but I am going overkill and aiming to gain 1lb a week just incase I go hard in the paint and somehow (doubt the feasibility) gain that full lb of muscle. With bulking, I know fat is inevitable, but here is my question:

If I eat my full calories for the day, and log my workout in MyFitnessPal, I burn 200-350 calories per workout (My workouts suck, but I sincerely fucking doubt this.) Should I eat more to offset my calories burned, or will I just be burning the fat part of my weight gain, and not compromise my muscle growth?
 
Magnitude2717 said:
I wanted to post this in the weight loss thread, but I don't think it quite fits there, but I think you all would know the answer to this:

I am bulking, and I am under the impression that I will gain roughly 0.5lbs of muscle a week at the gym, but I am going overkill and aiming to gain 1lb a week just incase I go hard in the paint and somehow (doubt the feasibility) gain that full lb of muscle. With bulking, I know fat is inevitable, but here is my question:

If I eat my full calories for the day, and log my workout in MyFitnessPal, I burn 200-350 calories per workout (My workouts suck, but I sincerely fucking doubt this.) Should I eat more to offset my calories burned, or will I just be burning the fat part of my weight gain, and not compromise my muscle growth?
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Eat more
The amount you need to eat has to offset not only whatever your caloric maintenance is at (2000 cals or more) but also whatever the expenditure for the day was, however much that may be. A surplus is always going to have some amount of cals more than the sum between that maintenance + expenditure throughout the day - so in that example, if you're spending 350 for workout, then 2350 cals would be the line you'd have to pass in order to actually stay in that surplus state.
I'm no dietitian but I know from experience having to be extremely active that you won't grow for shit if you're not eating like crazy to counteract it, in my case I was hitting ~2500-2800 a day and still grew slowly for many months during that period from all that I was doing on top of training.
 
Magnitude2717 said:
Should I eat more to offset my calories burned
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Yes, you need to account for the calories you burn in your activities in addition to your daily caloric needs (BMR), and then be in a caloric surplus beyond that.
Magnitude2717 said:
or will I just be burning the fat part of my weight gain
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No, your body doesn't work that way and wont prioritize fat burning if you are actually bulking. If you are bulking you will want to be in a 'fed state' while you are lifting so that you have the nutrients to metabolize and use during the workout. That doesn't mean gorge before a workout, but you should eat a reasonable amount of protein and carbs before the workout. Bulk for 4-6 weeks, then go to maintenance calories for a week or two before resuming bulking.
 
Shopping Cart Nationalist said:
Yes, you need to account for the calories you burn in your activities in addition to your daily caloric needs (BMR), and then be in a caloric surplus beyond that.
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Dude, since taking up grappling it’s been fucking hard to put on mass. You just burn so many calories wrassilin around that you have to take measures to even maintain your weight.
I’m eating trail mix and cheese and just calorie dense anything, and the scale is crawling up this winter bulk.
The upside though is that increasing your calories burned, depending on how you do it it’s kind of complicated, can actually help you gain more lean mass from your calorie surplus.
I personally prefer longer and slower bulks, but that’s what has worked best for me.
 
VeteranOfTheRetardWars said:
Dude, since taking up grappling it’s been fucking hard to put on mass. You just burn so many calories wrassilin around that you have to take measures to even maintain your weight.
I’m eating trail mix and cheese and just calorie dense anything, and the scale is crawling up this winter bulk.
The upside though is that increasing your calories burned, depending on how you do it it’s kind of complicated, can actually help you gain more lean mass from your calorie surplus.
I personally prefer longer and slower bulks, but that’s what has worked best for me.
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Kilo of cheese a week started the scale moving again for me. I was at 107-8kg for a good year or so - minimal cardio, good eatin', lifting weights.

Currently 113.5kg or so, finally broke into the 250lb mark.

That kilo of cheese is hard to get off, though I'm not complaining.
 
VeteranOfTheRetardWars said:
increasing your calories burned, depending on how you do it it’s kind of complicated, can actually help you gain more lean mass from your calorie surplus.
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Yep, I would assume that including some moderate steady state cardio would be good for a more lean bulk process as that activity prioritizes fat burning. When Magnitude2717 asked about fat burning and workout, I assumed he meant his lifting.
VeteranOfTheRetardWars said:
I personally prefer longer and slower bulks, but that’s what has worked best for me.
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Slower would lend itself to a leaner bulk. Trying to do it fast and get every bit of muscle gain possible is going to coincide with more fat gain, which will then require cutting sooner, unless you are leaning heavily on some unlicensed pharmacology.
 
Flavius Claudius Julianus said:
Kilo of cheese a week started the scale moving again for me.
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Michael_Jordan_Peterson said:
It was the only gym I could find with a 24/7 open gym that wasn't like 30 minutes away and it had nice equipment.
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Buy some of your own equipment and work out at home. I have a garage gym with power rack that I can use if I drive 5-10 minutes, but I have figured out a minimalist home setup that takes up almost no room when not in use. I can't do the big three, but I can hit all the important movements and get a good workout whenever I want, while listening, or watching whatever I want.
 
Enough talk of cheese intake, asses, etc.

Failed a 150kg/330lb clean and jerk last week, wholly due to bitching out and getting under it. Three attempts, racked it well on the third. Some residual hesitation, ultimately lost it.

Been analysing it the past week, it's certainly doable. I'll probably give myself another week before I attempt it again, as I felt like a train had hit me last week taking 3 shots at it.

Also teetering on the edge of a 250kg highbar backsquat, a lifetime goal of mine. That will also see a second attempt next week, some minor changes needing to be made.
 
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