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

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broke my keto larp
doing a diet that is basically eating a piece of ham on a piece of black bread downed by a glass of milk 3 times a day
i eat 1/3 of what ive been eating before daily and i feel fine
i guess im in the natural cutting phase
i think my biggest keto problem was that i wasnt getting enough fiber
 
Unironically, a "next time, eat a salad" situation. Never dislodge natural fiber from your diet, your intestines will penalize you, harshly.

Anyhow, I don't get keto or other diets. If I want to lose weight, I just drink more water, eat less (but not skipping meals!), and do light cardio. Fresh, home cooked meals are unbeatable in terms of nutrients, so try your best to prepare what you are going to eat in the day in advance.
 
For the first time in my training lifetime I have a coach - weightlifting specific. Even more specifically, I got on board with him because I was tired of being shit at snatching. The guy has competed numerous times, and has snatched more than my best for reps.

So for three weeks now, I basically haven't lifted heavy. At all. It's been 90% snatch work and snatch accessories, which I'm happy to indulge in as that's what I bargained for; but MAN am I beat up.

The fast-paced workouts, the crazy volume, the exercises I've never really pushed before. My shoulders have never, ever been this sore before.

However, I'm happy. I've made more progress in 3 weeks than I have in the past year, and am fully trusting in this guy's vision.

By way of this programme, I'm also losing some weight unexpectedly. Not something I was aiming for exactly, but as a somewhat husky powerlifter beforehand, I'm not really complaining.
 
Sultan Bin Jewstar said:
Good move getting a coach.
A bad snatch has potential to fuck up more shit in a single rep than anything else.
What does he have you doing?


Pray for our boy's pubic mound. May your shorts be tight and your dick not be caught in the crossfire.
:semperfidelis:
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Tons of overhead squats, high hangs + drop snatch EMOMs, full snatch doubles.

Sick shit. Black magic. But boy is it working.

And yeah, my public area and upper thighs have some gnarly bruising.

I actually wonder how I managed to snatch 100kg with my 'old' technique.
 
Flavius Claudius Julianus said:
Tons of overhead squats, high hangs + drop snatch EMOMs, full snatch doubles.

Sick shit. Black magic. But boy is it working.

And yeah, my public area and upper thighs have some gnarly bruising.

I actually wonder how I managed to snatch 100kg with my 'old' technique.
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Snatch balance is the single greatest physiological cue and timing exercise in olympic lifting- highly recommend if you're not doing them already.

It'll suck until it ends up feeling like doing squats 4x/week.
Necessary suck.

By destroying your scaps.
 
With a bad shoulder awful grip I did 3x10 on 1 plate bench.

I know doesn't sound much but I'm 150 el bees. I'ts good for no gear.
 
Are farmer's carries that one WEIRD trick that make personal trainers hate you? Because I've been doing them for like two weeks with slightly different sized kettlebells and I swear my muscular endurance is skyrocketing. The half hour of exercise that used to make me mostly tired is barely registering now.
 
Lord of the Large Pants said:
Are farmer's carries that one WEIRD trick that make personal trainers hate you? Because I've been doing them for like two weeks with slightly different sized kettlebells and I swear my muscular endurance is skyrocketing. The half hour of exercise that used to make me mostly tired is barely registering now.
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Yes.
One of the best all-around exercises.
 
There was some great discussion a while back about whether it is possible to lose fat and build muscle at the same time. One knowledgeable person talked about how it's just about possible but very, very hard. And generally it seemed people considered it possible to tone up a bit whilst building muscle but fat loss and muscle gain were mainly in competition with each other.

So, like most people I'd like to do both. I'm thinking about alternating muscle-building periods with weight loss periods. I'm not quite sure what time periods would be good. E.g. 1 month of intense weights and eating excess calories (but not too many) followed by 1 month of light weights (to maintain muscle) and restricted calories. I guess this is really just a gain period and cutting but I'm thinking on a tighter time frame. What time periods do people do for this? I never used to bother with cutting because I was young and had a metabolism like a furnace. Now I am... less young and I have some fat to burn.
 
Overly Serious said:
it's just about possible but very, very hard
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It depends where you are in training. If you're coming off of being sedentary, it's easy.
If you're already reaching plateaus in terms of muscle growth and are <12% BF, it is significantly harder.
Fat will always leave faster than muscle comes, but if you're just getting back into the gym after months or years of being away from it, you'll be pleasantly surprised if you keep your diet in check.
You'll have less lean mass to start with which lowers the amount of protein you need to consume if you want to recomp.
You simply live in caloric deficit and meet your protein target (it will increase as you gain lean weight) until you're good with where you're at then taper your calories to where you're breaking even.
Overly Serious said:
E.g. 1 month of intense weights and eating excess calories (but not too many) followed by 1 month of light weights (to maintain muscle) and restricted calories.
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If you're already fat and bent on bulk/cut, I would lose weight first.
You'll get a chance to inventory your current diet and then reduce calories and fuck with macros as necessary.
You can do relatively little besides eat less and you'll still lose weight.

Overly Serious said:
What time periods do people do for this?
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Gotta set goals and be real with yourself.
If you want bulk/cut, you've gotta be comfortable with however long you're going to have to cut to get to your target. Then you have to not be complacent with your bulk.
 
Advice on how you get better at dips? I'm struggling with them hard, I fell off the gym for a year or so and starting over.
 
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@Sultan Bin Jewstar Thanks for all that. As your advice was contingent on my current state: I used to do regular weight training for years, focused on sports performance and strength rather than bulk. So I have the expertise and still some underlying muscle. But I've had a period of sedentary lifespan and sickness and gained substantial weight from that. At a sustainable rate of weight loss (i.e. no radical crash dieting, just steady loss) it will still take me quite a while to get to my desired weight and I don't want to continue to lose muscle. I will certainly be combining weight training with dieting. Aside from anything else, I feel good when I weight train.

From your suggestions, I'm going to do a period of just getting back into weight training properly and eating sufficient protein and I'll try to run a slight calorie defecit. Not more than 10%. I'll see how that goes for a few months and then re-evaluate based on if I feel I'm unable to train properly. If I feel that, I'll maybe start looking at one month defecit, one month slight and controlled positive. I get really hungry when I weight train - which wasn't a problem when I was also very sporty, but right now would risk over-compensating.
 
Overly Serious said:
I used to do regular weight training for years,
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Good.
There's a decent body of work backing the idea "bouncing back" is fast. More muscle doing work = more calories consumed.
Overly Serious said:
I'm going to do a period of just getting back into weight training properly and eating sufficient protein
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Good starting point.
Get a good read on lean body mass and nail down a good protein metric you want to hit (ng/pound lean mass)
Fuck with your ratios and put your protein goal first
Bone broths, straight up or used as recipe ingredients, are good hacks to add protein where you might otherwise use normal broth
Bone broths typically carry 9-10g protein/serving where normal broth is closer to 1-3g for the same serving size.
Overly Serious said:
I'll try to run a slight calorie defecit. Not more than 10%.
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That's about the right track, but fair warning:
-10% (200ish Calorie) is small.
For reference, 225ish Calorie deficit works out to about 5 pounds of fat/month.
This math works both ways.
++ if you're the type to enjoy cheat meals, you can close this gap in a matter of two tablespoons of peanut butter or nutella
 
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I AM RETARDED! said:
Advice on how you get better at dips? I'm struggling with them hard, I fell off the gym for a year or so and starting over.
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Usually gyms will have assisted pull up machines, with a platform you kneel on that takes some of your weight off, and they usually have lower bars for dips too. Or you could try machines that mimic the movement, like triceps pushdown. (It will be the one with a chair you can strap yourself in with handles by your sides, then as you push down it acts like a seesaw and weights go up in front of you). If you just exercise at home you could try the variation where you hold yourself on the edge of a couch/bed/bench with your feet out and do the dips that way, bringing your feet closer or farther away to change difficulty, eventually working up to putting your feet on a chair or bench across from you and adding weight to your lap.
Also keep in mind both versions work different muscles slightly (doing dips with parallel bars with a wider grip targets the chest too, and the closer grip or the kind off the edge of a bench will target the triceps more.)
 
@Overly Serious You might want to consider using HMB (β-Hydroxy β-methylbutyric acid) as well. It's a natural by-product from consumed protein, but when supplemented is supposed to inhibit muscle loss (such as during calorie deficit). It's been used for people with muscle wasting issues for years.

While current research conflicts on how much different people can benefit, apparently it's now a favorite for bodybuilders on a cut.

I'm always skeptical about supplemented amino acids and by-products, but I just started trying it since it's dirt cheap and wanna try to improve my definition (yes, I am vain).
 
Anyone got any tips for optimizing build. I have a naturally skinny build where I seemingly cannot bulk, is there any kind of secret sauce I'm missing in terms of diet.
 
Comp0site Specter said:
Anyone got any tips for optimizing build. I have a naturally skinny build where I seemingly cannot bulk, is there any kind of secret sauce I'm missing in terms of diet.
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GOMAD
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Regardless of how high you think your metabolism is, start tracking calories autistically and try to hit a few hundred over whatever you think your maintenance + expenditure is. You can easily tack on some quick snacks like saltine crackers, corn, bread, and more throughout the day as well that can help towards hitting that surplus.
 
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