Powerlifting & Weight Training

Miscellaneous General
41

Thought I might update this thread: I started the old “squats and milk” workout regimen and after only two workouts my two pairs of jeans are REALLY snug. I’ve gained 4.2 pounds of solid muscle, mostly on my legs and glutes. The most surprising part is that I haven’t been doing GOMAD yet. I’ve only been building up to drinking a gallon. Currently, I drink about 3/4 of a gallon of milk a day. Once I beef up my diet (no pun intended) and once I start drinking a full gallon of milk a day my growth will probably explode. Sleeping more and partying less will also help. I’m excited. (:

After I get done with the super squats program I think I might move on to Westside. I’m thinking about throwing together a primitive periodization program by altering super squats with Westside over the course of a year.

Anyone else have anything interesting to add?

42

I always wondered how healthy massing up really was, especially in the long run.

43

I’m a boxer by day, so I do some weight lifting - only about twice a week - and usually only the very basic movements.

Squats, deadlifts, and some powerlifting type exercises. Again, though, not too much. It does me literally no good to bulk up, it actually would probably hurt me. But I know my way around teh gym still.

44

"Thought I might update this thread: I started the old “squats and milk” workout regimen and after only two workouts my two pairs of jeans are REALLY snug. I’ve gained 4.2 pounds of solid muscle, mostly on my legs and glutes. The most surprising part is that I haven’t been doing GOMAD yet. I’ve only been building up to drinking a gallon. Currently, I drink about 3/4 of a gallon of milk a day. Once I beef up my diet (no pun intended) and once I start drinking a full gallon of milk a day my growth will probably explode. Sleeping more and partying less will also help. I’m excited. (:

After I get done with the super squats program I think I might move on to Westside. I’m thinking about throwing together a primitive periodization program by altering super squats with Westside over the course of a year.

Anyone else have anything interesting to add?"

What is wrong with the quote function!!!???

Anyway, sounds good kaju. Squats are a great exercise for nearly any fitness-oriented goal. Don’t worry too much about the milk. If you can, get yourself a weightgainer shake. If not, any type of meat will do especially beef, steak, and fish (I know it’s not considered meat). Also underrated - drink a ton of water and get as much sleep as possible. Remember, your body grows when you are resting not lifting.

Also, check out www.tmuscle.com - tons of free information on weight lifting, weight training, power lifting, strongman, and bodybuilding by the pros. Just keep focus on getting stronger, experiment with different programs and see what works best. If you check out that site, look at Jim Wendler’s 5/3/1 program. I’ve been following it since August with some really great results. If you are a novice you may not even need to deload. Anything from Westside is going to be badass; check out West Side for Skinny Bastards 1 & 2. Let me know if you need help with anything.

Best regards,

Chris

45

I use kettlebells almost exclusively. They are excellent.

46

I do–in fact, it’s become one of my biggest hobbies over the last year. Hit the gym about 4 times a week and love it.

47

idk, it’s been messed up for a while.

That’s kind of the point of GOMAD, though. By consuming a gallon of milk a day you’re naturally increasing your intake of Microlactin and boosting your body’s production of testosterone and IGF-1. Or so I’ve read. The other benefit of GOMAD (for me) is that my parents help me with food costs, but not with supplements (which makes sense).

In any case, I do have a weight gainer, but I haven’t been using it that much lately. In between my diet and all the milk I drink I’ve already doubled my caloric intake. Adding a weight gainer to that seems like a little much, ya know? Or am I wrong?

I do also eat lots of meat. I LOVE chicken and pork. I’m trying to eat more beef though.

Thanks. (:

Kettlebells seem like a GREAT tool for cardio and endurance-strength, but not that good for just gaining slabs of mass (which is my goal for this summer). What do you think of my assessment?

Nice! When you say 4 times a week does that mean you’re doing some kind of bodybuilding routine or something more along the lines of Westside?

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I would definitely consider it a bodybuilding routine, though I don’t want to give the impression that I look like Arnold Schwarzenegger. I work every muscle group at least once per week and usually to the point of exhaustion (super sets, forced reps, you name it). I’ve improved significantly since my ultra-skinny days (used to have a BMI of 19 for chrissakes) and can lift way more weight on nearly everything–although I think having correct form is more important than stockpiling weights.

Been going for about a year now and am not about to stop!

49

sigh if it works for you, keep doing it. If it doesn’t, take the following advice.

The casein / lactose / fat in milk will cause it to clot up in your stomach, giving you a sustained release throughout the day of the three macronutrients. Fine. It is true that alone, insulin will be secreted in response to carbohydrate ingestion. Alone, (saturated) fats are what your body needs to produce tesosterone.

However, and take this with a grain of salt, insulin secretion supresses production of GH and Test. Chronically elevated/stable insulin levels may supress GH and Test for long periods of time. Drinking milk all day long, particularly before you go to sleep, might give you as much as 20-22/24 hours of steady insulin response.

My own experience was, eating the standard 40/40/20 pro/carb/fat diet every 2-3 hours, including a bunch of milk before I went to sleep, I believe, and am still exploring this, that I developed a testosterone deficiency after a while. It manifested itself as tendinosis, which is microtears rather than an acute tear of the tendon. It is terrible. I have been out of weightlifting for too long, and it can take half a year for tendinosis to recover. I’m currently seeing an orthopedist about my condition.

What I’ve gone to is the Cyclic Ketogenic Diet. It is very low carbohydrate 5.5-6 days a week, so that test and GH levels can be high. The 1-1.5 other days are used as a carb spike, which your body takes as a survivalist response, releasing extra test, GH AND insluin at the same time.

This is also a weight loss diet, so you can stay permanently ripped on it. I’ve lost 9lbs in 2 weeks eating 4000 kcal/day. It is hard to eat that much.

Anyway, not everyone needs a CKD. A lot of people have no problems on the conventional diet. Its just genetics. The Pros also don’t need to pay attention to sort of thing, cus if you need Test, just inject it.

And if you feel any part of your body ever wobbling, just take it back a notch. The core muscles might not be struggling but some stabilizer is. Injuries, really, really, really suck.

Good luck.

50

What’s good for losing slabs of fat?

51

^CKD

Youtube Gary Taubes. See his berkely lecture. Its very good and scientific.

52

Chronic Kidney Disease?

53

I’ve heard AIDES is better, but I think he meant Cyclic Ketogenic Diet.

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Not eating processed foods.

55

So steamed vegetables all day? I’m trying to lay off meats, fried stuff, and oily stuff.

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“So steamed vegetables all day? I’m trying to lay off meats, fried stuff, and oily stuff.” - Daniel Muffinburg

Eat less. And don’t do a CKD. Complex diets are not necessary for normal people to lose weight. If you’re an advanced body builder and already down in body fat percentage and what to cut more, CKD is one approach. For a normal human being it’s much simpler: eat less, exercise regularly. That’s how you lose fat. When you plateau, eat even less, keep exercising regularly. And do not go to tmuscle or any other site out there. There’s plenty of written, vetted literature on this subject to make avoiding the wanking on internet boards, most of it done by people who don’t have a clue what they’re talking about, more than worth while.

57

For losing fat, HIIT is the best thing ever. Fun, releases dopamine through the cyclic nature of the training, doesnt take much time. Improves endurance a lot too. No downsides other than that it can be psychologically tough(kinda like doing high weight squats)

58

Then just do a regular Ketogenic diet. Eat tons of fat and protein and 30-40g of carbs/day. There are low carb tortillas with 12 g of carbs (8g of fiber, so 4 net) that I eat for my main meals. For breakfast, I have 8 eggs. Its just a lot of meat. You also have to eat really healthy vegetables since you can’t eat a lot of them. So brocoli, spinach… etc.

59

Your body shuts itself down if you restrict calories. Even if you force yourself to exercise your body will still find ways to burn less energy, like being sluggish etc.

Raw calories don’t matter. Its the hormones that determine if you deposit fat. Believe it or not, there’s actually an obesity problem in countries where people are eating less than 2000kcal/day. They’re basically eating only rice = carbs = insulin. Seriously watch Gary Taubes on youtube. He’s very smart, honest, and thorough.

60

SnowFlake, have any of his videos in mind?