Nunya's Only Talking About Lifting Thread (even dumbasses can join)

Mirinquads

Active Member
Staff member
I'm reading Supple Leopard. Thanks again, Mirin. Only in the beginning. I enjoyed his hypothesis about a new epoch in fitness, and self improvement generally. I have a lot of half baked theories about our culture, most of which are pessimistic, but I think he's right about that. It's so, so much easier to learn stuff like mental and physical fitness now, and to find out what works. I wonder if we'll see a wave of people who have been on a far better path than previous generations, starting in their teens or even earlier.

Anyway, at Mirinquads suggestion, I'm going to post some of my activity. I'm kind of in the middle. I started light breathing exorcises about 2 years ago, following the advice of Tommy Angelo. Speaking of free books, if anybody wants his, just ask. He gave them to me for free, so I'm sure he wouldn't mind. Now I try to do some pretty deep meditation. Still not great at it. Over 30 minutes is a good session. Meditation has been the most important element of all this for me, because it provides focus, concentration and objectivity, which leads to clarity and purpose in decision making. e.g. it's actually pretty easy for me to pass up dessert or to not do so much stupid stuff in general.

I also got a smoothie blender at around the same time. Initially, as 40 was closing in, I wanted to just have one really healthy meal a day to help prevent serious illnesses. Some time this year, I decided to kill my gut. I don't have a scale, but I'd guess I was around 230ish at worst. I'm six two. So, I started calorie cycling. Easiest thing for me is a 24 hour fast 1-3 times a week. My best guess is I'm 200 to 205 now. Only look about 2 months preggers.

Diet is now pretty strict, with some slacking off. I eat my biggest meal in the Diamond Lounge at a casino most days. They have tons of veggies, so I eat those and some hummus, and then usually a plate of whatever meat. Like chicken fajitas with no tortillas, or meatballs or something. Most days have a smoothie. Eat a lot of cheese and deli meat, which probably ain't perfect, but tastes good. Also a handful of nuts most days. If I go to a nice restaurant, or somewhere with great chili fries, I'll eat whatever I feel like and not worry about it.

Since rapid weightloss can lead to muscle loss, I've been doing some basic dumb bell stuff I saw on youtube. I've gradually ramped that up. Added squats, push ups and lunges (which hurt my toes, so I need to figure out what I'm doing wrong there). A little broader in the shoulders, a little more toned. As I said, I'm not trying to be Vitor. I'll be quite happy with Chuck. What I've been learning about lately are shorter, high intensity work outs, which suit my schedule and my disposition. I've been doing Super Slow. Only done it a little bit, and it certainly leaves me in tatters the next day, which must be good. Watched some videos on burst training, for more cardio and fat burning. Going to get some smaller dumb bells so I can do more stuff like that.

As I make way way through Supple Leopard, I'll adjust what I'm doing. I prefer to work out at home to a gym, because I like time and money and don't like being around other people too much. So that's going to be a factor.

Next goal: gut eradication. Then I'll worry a bit more about building some muscles.
Sounds like the diet is in place then. Again, the the beginning you can gain muscle and lose fat at the same time. When your muscle mass increases, your metabolism increases with it, thus you will have an easier time losing the last weight with some muscle on you. Anything bodyweight is good, as it forces your body to move through space, which recruits most muscle fibers. If you don't want to do the bigger exercises, do Pushups, pullups, dips etc. You're already doing the squads, those are probably the hardest of them all, so the others should be good. If you can't do some of them, you can work up to them, using negatives etc.
Are you going to an actual gym?
 

BoxScout

Member
I bought some 20lb dumb bells so I could do more stuff. I only had a 40lb one. I pulled a bicep while working on some new lifts. Not too bad. But, it seemed like the perfect time to try that burst training for some cardio.

So, I ran up stairs. This is convenient because I already park on the top floor of casino parking garages several times a week. Did 3 40-45 second runs and I was done. I think my legs were still a bit spent from super slow squats 2 days earlier. But, I was happy to not puke or anything. I've always had terrible cardio, even as a skinny and fairly active yoot. I also fucking hate cardio, so no way in hell was I ever gonna be a guy who just runs for miles. But I have no problem torturing myself for short periods. Didn't really mind this much at all.
 

NunyaBidness

Active Member
Oddsb Poker Champ
Faster than you have ever seen it before. Literally go up in weight on every workout, if you haven't trained for a while and do other things correctly.
Go up in weight every workout for a few months, not going to go on forever like that.

I made some rings out of chains, each weighing .625 pounds so I can make micro-increases these days.
 

NunyaBidness

Active Member
Oddsb Poker Champ
I'm reading Supple Leopard. Thanks again, Mirin. Only in the beginning. I enjoyed his hypothesis about a new epoch in fitness, and self improvement generally. I have a lot of half baked theories about our culture, most of which are pessimistic, but I think he's right about that. It's so, so much easier to learn stuff like mental and physical fitness now, and to find out what works. I wonder if we'll see a wave of people who have been on a far better path than previous generations, starting in their teens or even earlier.

Anyway, at Mirinquads suggestion, I'm going to post some of my activity. I'm kind of in the middle. I started light breathing exorcises about 2 years ago, following the advice of Tommy Angelo. Speaking of free books, if anybody wants his, just ask. He gave them to me for free, so I'm sure he wouldn't mind. Now I try to do some pretty deep meditation. Still not great at it. Over 30 minutes is a good session. Meditation has been the most important element of all this for me, because it provides focus, concentration and objectivity, which leads to clarity and purpose in decision making. e.g. it's actually pretty easy for me to pass up dessert or to not do so much stupid stuff in general.

I also got a smoothie blender at around the same time. Initially, as 40 was closing in, I wanted to just have one really healthy meal a day to help prevent serious illnesses. Some time this year, I decided to kill my gut. I don't have a scale, but I'd guess I was around 230ish at worst. I'm six two. So, I started calorie cycling. Easiest thing for me is a 24 hour fast 1-3 times a week. My best guess is I'm 200 to 205 now. Only look about 2 months preggers.

Diet is now pretty strict, with some slacking off. I eat my biggest meal in the Diamond Lounge at a casino most days. They have tons of veggies, so I eat those and some hummus, and then usually a plate of whatever meat. Like chicken fajitas with no tortillas, or meatballs or something. Most days have a smoothie. Eat a lot of cheese and deli meat, which probably ain't perfect, but tastes good. Also a handful of nuts most days. If I go to a nice restaurant, or somewhere with great chili fries, I'll eat whatever I feel like and not worry about it.

Since rapid weightloss can lead to muscle loss, I've been doing some basic dumb bell stuff I saw on youtube. I've gradually ramped that up. Added squats, push ups and lunges (which hurt my toes, so I need to figure out what I'm doing wrong there). A little broader in the shoulders, a little more toned. As I said, I'm not trying to be Vitor. I'll be quite happy with Chuck. What I've been learning about lately are shorter, high intensity work outs, which suit my schedule and my disposition. I've been doing Super Slow. Only done it a little bit, and it certainly leaves me in tatters the next day, which must be good. Watched some videos on burst training, for more cardio and fat burning. Going to get some smaller dumb bells so I can do more stuff like that.

As I make way way through Supple Leopard, I'll adjust what I'm doing. I prefer to work out at home to a gym, because I like time and money and don't like being around other people too much. So that's going to be a factor.

Next goal: gut eradication. Then I'll worry a bit more about building some muscles.

Watch the smoothies, imo. Depending on what you're putting in them. "Juicing" is in general a pretty bad idea, especially for weight loss, you're basically keeping all the sugars and losing the fiber. You end up having a bigger insulin response.

The thing that worked the absolute best for me is when I started weighing and counting my food EXACTLY. Its kind of a PITA, but if you run that through the spreadsheet I posted earlier in this thread, you should know within a few weeks EXACTLY the amount of calories that you need to maintain at. Pretty impossible to do it while dining out, but it gives you tons of flexibility there to know where you're at.

If you use one of the online TDEE calculators, you can get some ridiculously large numbers. My #s are actually about a thousand less than what they suggest.
 

NunyaBidness

Active Member
Oddsb Poker Champ
Also, as a Diamond member you have access to the gyms at all the CET properties. They're not gold's gym but they have everything you need and aren't usually very busy.
 

mmaed

Member
Go up in weight every workout for a few months, not going to go on forever like that.

I made some rings out of chains, each weighing .625 pounds so I can make micro-increases these days.
I just started out last week. I sort of tested myself out a little bit. I was pretty comfortable doing 5x5 on the bench for about 135 pounds. I did 5x5 with 65 pounds squatting. I did 95 pounds deadlifting. I used to lift a lot but mostly for size gain, so therefore around 8-12 reps. It has been some years since I have lifted consistently. Saying I began starting strength, roughy where do you think I can be in 1,3,6 months? Ballpark. I'm 33 and healthy.
 

TheCalculator

Active Member
I just started out last week. I sort of tested myself out a little bit. I was pretty comfortable doing 5x5 on the bench for about 135 pounds. I did 5x5 with 65 pounds squatting. I did 95 pounds deadlifting. I used to lift a lot but mostly for size gain, so therefore around 8-12 reps. It has been some years since I have lifted consistently. Saying I began starting strength, roughy where do you think I can be in 1,3,6 months? Ballpark. I'm 33 and healthy.
30-50 lbs more on bench
2-3x on squats and deads (depending on genes).
 

mmaed

Member
30-50 lbs more on bench
2-3x on squats and deads (depending on genes).
That's in six months? I'm going to rest up and see how well I do then. I have only messed around with deadlifts and squats once in recent years. I have been working a lot lately and I haven't been living very clean in my spare time. I want to see where I am well rested.
 

Moretti

Member
I don't want to turn this in to a internet feud but either I'm missing something or this program couldn't be further from being adequate for him.
Here's how I understood mmaed: He used to lift a little in the past and now he tried himself out in the 5x5 scheme and was comfortable with doing Bench 135 lbs, Squat 65 lbs, 95 lb DL.
Where am I missing something about him being an experienced lifter on a plateau or wanting to compete - anything that justifies posting a meet-prep program. Did he post something like that earlier and I missed it?
 

TheCalculator

Active Member
As someone who's trained hundreds of people over the last 20 years, he can do this program no problem.

It's not that extreme.

This program will work for beginner, novice or advanced lifters.

He will make massive, massive gains guaranteed if he eats well and rests.

One of best things anyone can do early in their lifting career is massive volume. It's the best way to make the nervous system stronger.
 

NunyaBidness

Active Member
Oddsb Poker Champ
Gotta agree with Moretti that seems like a pretty advanced program. Never even heard of a "power shrug"
 

NunyaBidness

Active Member
Oddsb Poker Champ
I just started out last week. I sort of tested myself out a little bit. I was pretty comfortable doing 5x5 on the bench for about 135 pounds. I did 5x5 with 65 pounds squatting. I did 95 pounds deadlifting. I used to lift a lot but mostly for size gain, so therefore around 8-12 reps. It has been some years since I have lifted consistently. Saying I began starting strength, roughy where do you think I can be in 1,3,6 months? Ballpark. I'm 33 and healthy.
When I started, my 1 rep max bench was 130. Within 6 months I was doing 5x5 for 155 pounds. Right now I'm doing 5x5 for 185 lbs.

But, dont' worry about where you should be, just worry about trying to constantly improve. And worry about form, form, form. Especially if you're lifting alone. 5x5 is heavy and very taxing on your body, easy to start getting lazy.

Also, don't do 5x5 on deads. Do a million warmups ramping you way up, and do 1 set at max.
 

NunyaBidness

Active Member
Oddsb Poker Champ
Best piece of advice I ever got about lifting was this: In every lift fill your tummy up with air without extending your gut. Think of your insides as an empty propane tank. Now you have to fill it up. But when you fill a propane tank it doesn't expand, it just fills.

This will really support your spine and keep it in proper alignment.
 

mmaed

Member
Best piece of advice I ever got about lifting was this: In every lift fill your tummy up with air without extending your gut. Think of your insides as an empty propane tank. Now you have to fill it up. But when you fill a propane tank it doesn't expand, it just fills.

This will really support your spine and keep it in proper alignment.
That's genius. I am legitimately impressed. Also, are there any specific form videos you would recommend?
 
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