All aboard the gains train

Nice.

nice video

powercleans confirmed impossible, aint nobody got time for that. i think there's an alt. version of SS that uses pendlay rows instead.

Ye agreed. I implied that u can find other modifications. Infact prob more than a dozen popular ones. But aren't his original program so I couldn't get myself to recommend his. But i think ye pen lay rows would be rly good replacemeNt. I've also seen ones with Yates rows and some chin ups which I like too. truth is there's a lot of great stuff out there and a lot of it stems from starting strength so I had to mention it. But ye people are lazy so I just wanted to give them something that most people would look at and say "I guess I could see myself doing that"

hope to achieve more gains/work out soon, will watch these then. thx

Sure I have a fitness question for you...

I'm currently working to get to 8% body fat. I was about 25% 3 months ago but have lost about 25 pounds in that time on the paleo diet without any exercise. For reference, I'm now 5'10 160lbs. I've begun adding some cardio in the morning, I wake up, take BCAA's and get on the exercise bike for 30 minutes each morning. (I don't have access to any weights right now, but in 2.5 weeks I'll go to buy some free weights--here's a question, how big of a difference will I see if I just lift compared to just doing cardio during these morning workouts?)I'm also eating about 1400 calories a day w/ only about 25g carbs all day.

Aside from all that, I have a pretty rough drinking habit--which I've kept up through the last few months that I've been dieting. I drink somewhere between 800-1k calories a night (vodka and club soda, so no carbs).

My question is, can I get to 8% body fat without quitting the drinking? Maybe I have to cut down the drinking, which I could do, but I won't just quit. Additionally, might you have some tips of something I might be able to do that might counteract the drinking a bit?

Thanks.

http://www.t-nation.com/free_online_a...unny/a_muscleheads_guide_to_alcohol_1

On September 23 2015 10:52 MARSHALL28 wrote: Sure I have a fitness question for you... I'm currently working to get to 8% body fat. I was about 25% 3 months ago but have lost about 25 pounds in that time on the paleo diet without any exercise. For reference, I'm now 5'10 160lbs. I've begun adding some cardio in the morning, I wake up, take BCAA's and get on the exercise bike for 30 minutes each morning. (I don't have access to any weights right now, but in 2.5 weeks I'll go to buy some free weights--here's a question, how big of a difference will I see if I just lift compared to just doing cardio during these morning workouts?)I'm also eating about 1400 calories a day w/ only about 25g carbs all day. Aside from all that, I have a pretty rough drinking habit--which I've kept up through the last few months that I've been dieting. I drink somewhere between 800-1k calories a night (vodka and club soda, so no carbs). My question is, can I get to 8% body fat without quitting the drinking? Maybe I have to cut down the drinking, which I could do, but I won't just quit. Additionally, might you have some tips of something I might be able to do that might counteract the drinking a bit? Thanks.

Thats pretty good progress. Usually my biggest thing with people dieting is not to lose the weight too fast. Because it becomes an issue of being able to maintain the pace without burning out. But 3 months in seems you got that down so gj. I definitely think youre losing weight about as fast as you should ever do it imo. Its definitely pushing it to lose more than 2 pounds a week. All that said. Honestly. No you probably aren't going to make it to 8% bodyfay with a habit like that. HOWEVER. Good news. You actually aren't really going to want to . What most people consider 8% bodyfat. isnt really 8%. First of all even the most shredded bodybuilders. Hover around 9-10% year round. 8% is SOOOO hard to maintain. And when they get stage ready. They end up around 6-7% maybe 5% of they are ridiculous. And this is just for the competition. Beyond being hard to maintain its definitely unhealthy to be that low. You're going to find yourself struggling to get get it up and your hormones are going to be very volatile. Ok. So all that said. Whats likely going to happen is youre going to probably start plateauing around 15-14% and slowing down with that kind of habit. And probably going to really struggle to get below 13%. Now i should say i haven't been below 14% since i started lifting. I've been in a constant state of bulk . Only cutting weight once a year to get back to healthier bodyfat %s. Anyway though. 12% is really really lean. Even if you have a lot of fitness savvy buddies. Probably none of them are below 12%. If you want to get leaner which I wouldnt recommend going below 10%. You'll have to make more drastic changes. And as for starting to lift. DEFINITELY do it asap. Muscle is what gives the body shape. Without a decent amount of muscle you're going to. First get a lot lower in bodyweight to achieve 10-12%. And second not get nearly the physique people strive for when they think of getting really lean. (Abs etc are going to be close to nonexistent without some weighted training). If you're going from totally sedentary to running and such. You will actually gain a little increased muscle mass in your legs. But this plateaus very very quickly. And in order to continue to break your muscle homeostasis. (essentially giving it enough resistance to where it feels the need to grow. It just wont. Not to mention running and such will do nothing for your upper body and back which are the show muscles. Also i mean the more muscle you put on the less weight you have to lose. So you're basically burning the candle at both ends. Definitely work in some weight trainnig. In the mean time though. You can just look on reddit fitness for some bodyweight routines. Which will definitely pack on some muscle with very little time commitment for the mean time. Something as simple as 3 sets of pushups, 3sets of situps and throw in some pullups if you can would be adequate in the mean time.

oh almost forgot but lunges are also a great way to work legs without any proper resistance equipment. U can do it carrying a gallon of milk or something in each hand. and just do like 4 sets of 20 steps or something. So another bandaid fix for legs.

thanks for the info ...

i went to reddit and found some of the bodyweight exercises, started doing them today.

it seems im just getting a lot of conflicting information about body fat %'s from a number of different places. if 12 is what i want to get to, then cool .. i didnt really care about the number, i was just told that 8 where u need to be if you want your abs to show. i rly dont care about working my lower body, just want be more lean and slightly more muscular.

if i was gonna go to buy some dumb bells and just keep them in my apartment to use in the morning, can you make a recommendation for me as to what kinds i should buy and what weights i should buy?

Its also going to depend how developed your abs are tbh. If not developed enough you might have to become very very lean. And something not talked about enough is how much losing bodyfat can hurt other features of your body. Such as giving you a really thin neck and jaw line that looks wierd. Also your legs are going to shrink the leaner you get. So they might fill out some jeans now but when you're very lean they are going to look noticeably smaller. Also people that are very lean if they dont have a lot of muscle actually look worse with clothes on than someone not so lean just carrying around an extra 5% bf. Personally I have my shirt off in public maybe 5-10 days a year. So really the only real way to look like what people picture a lean guy with abs looking like. Is to do a decent amount of strength training. It doesn't have to be anything too crazy. But somewhat consistently over some time will yield a very significant result. Also I couldn't recommend doing heavy squats more. Realistically they are the most important exercise a person could do. No other exercise besides deadlifts works as much of the body. The benefits are immense. And doing them beltless could kill 2 birds with one stone like i said in the last video. Theres other benefits too such as increased test levels iirc. As for dumbbells. Honestly dumbbells are annoying to purchase. You could go with adjustable dumbbells like the ones bowflex makes. But other than that you're going to have to buy so many different ones. Depends what exactly you're looking for. If you just want a set of like 5lb-10lb-15-lb-20lb maybe u can go with those cheaper adjustable ones.

https://s-media-cache-ak0.pinimg.com/.../5d6f59ac9b627a007e584ff60e9c1f50.jpg This is kind of a decent refrence but id consider them +/- 2 % in either direction (except for the 3-4 %. thats probably like 5%. seriously anyone under 4% for prolonged periods is in actual danger of dying). Another factor is how your body stores bodyfat. Some people struggle at 12% to lose enough belly fat and some people their abs will start popping as high as 14-16%.