Before I forget. If you like the video. Give it a like .
I really liked the questions. Definitely a lot of them I wouldn't have thought to make a video about. So it's nice to know I can cover topics that are closer to what you guys actually want to know. A lot of times some questions can be answered really quickly and wouldn't warrant a whole 10 minutes. So I would just naturally skip over them and not bother. But in this format I can dial it in to specifics of what someone might be struggling with, and hopefully point them in the right direction. If you guys have more questions ask away. And tell me what you guys thought. Btw. It's raining outside so the apartment was a bit dark ;P.
Alright so I've been struggling for video ideas today. And was thinking I should just do a Q&A with any questions you guys might have. What im going to do is collect some questions here. If you have questions about exercises, programming, or any sort of workout related question. I'll be answering it in a video. And what I'll do is try and blast through as many as I can while still giving a (hopefully) good answer. And then if anyone has any further questions about something. Or thinks I need to go more indepth into something. Hopefully having a big range of topics and some answers will lead to more questions. Thus giving me more topics . Hell. Even if you dont have a question. But just want another opinion on something let me know. I'll try and give something like a minute to each question/comment. And make it around a 10 min video. Lets see how this works out.
Oh and if for any reason someone wants to ask a question anonymously. Thats fine too just PM me. I'll include it in the video but without your ID.
Hello degens. Wanna keep this short and sweet. I recently have been making a lot of progress again after spending 3 months cutting weight. And have started my youtube channel up again. I'm going to commit to 1 video a week. Probably on thursdays. And probably fit one spontaneous one in addition to that somewhere randomly each week. I have 2. YES TWO!! brand spanking new videos up. And now that I have a computer that can actually edit video without freezing on every frame. I should be upping the quality of all of them. So check them out. Make sure to like and subscribe IFFF you like them and want to see more. ALSO! very important if anyone has any questions regarding fitness or possibly dieting. Go ahead and ask. If the question can be beneficial to a lot of people. I might make a video on it. Or at the very least I will answer them. Also know that I dont know everything obviously being mostly just an intermediate at this point. But thats the beauty of it. If I don't think I have a good solid answer for you. I will investigate it and let you know what I find out. So it would help me out and let me broaden my knowledge base quite a bit. Anyway tell me what you fuckers think .
So here is a little collection of novice programs I think have their place. Let me know what you guys want to see next. I have some ideas I want to think about. I'll also have to do an intermediate series and touch on some things there because I know there are a lot of people out there that mess around with the weights and aren't necessarily novices but haven't really ever been on a proper program. So I'm toying with some ideas and I'll get back at you guys. Like and subscribe to see more shit. Any questions welcome. Comments are appreciated.
Hi guys. I made a new video for the new series I'm trying to put together of videos to help people get started. This one is about a program I would recommend to most people getting into lifting and definitely the one that would appeal to the broadest amount of people. It's kind of a catch all and gets you started no matter what direction you end up wanting to go in. So I hope you guys like it. Leave some comments and let me know what you guys think. Also like or subscribe (or both?) so I know if you guys are digging it. I'll be getting more indepth in the future but I wanted to keep it simple and scale up the information as we go instead of bombarding people with more than they can chew on. Also i appreciate everyone that actually is proficient at lifting commenting and critiquing. It's really helpful and you guys are awesome <3
This is a video I wanted to make before I got into talking about programming for beginners. Its important that people have certain things in the long run. Eventually anyone serious is going to want to pick up most of these things. But its nice to review the basic tools before getting into talking about how to get started. Anyway enjoy! Like the video if u like it
Also i did this in one take and its just to get the info out there asap since I want to actually get on to the next video so I didnt realize the angle of the camera cuts off my face at the time. But its about the items anyway so I wont make that mistake again. My badz
This is a video I wanted to make before I got into talking about programming for beginners. Its important that people have certain things in the long run. Eventually anyone serious is going to want to pick up most of these things. But its nice to review the basic tools before getting into talking about how to get started. Anyway enjoy! Like the video if u like it
yesterday's video
I made a little progress video to give an idea of what my intensity days are looking like. I want to make some more beginner oriented videos in the future though. I have a few friends I have been coaching lately and I really enjoy it. So I'm going to try and put out some videos for people looking to getting into some lifting. I'll try and go over some programming and details about things that people might struggle with learning about. This one took me a while because I had to learn how to edit everything, but in the future I'll try and up the quality a bit. Any questions welcome. <3 peace
The dieting guide went over surprisingly well so I thought I would do something actually training related. Hopefully this will help motivate more people to get into lifting and working towards some fitness goals. I started lifting in May of 2013 and originally I was into bodybuilding, bro splits. But about 5 months ago I shifted my goals towards strength training. After a couple months of finding out how my body responded to strength adaptation and figuring out what micro cycles worked best for me. I have settled on using a modified version of the Texas Method(an intermediate strength training program). I customized it for myself after reading a few books on it, however I am still playing around with it a little bit. It was originally popularized by Mark Rippetoe. The same guy behind 'Starting Strength' which is a novice program. Which I would actually highly recommend for anyone wanting to get into lifting seriously. So after some time getting settled in, I have set some goals for myself. I am planning on starting a cutting diet in July BUT before I do, I want to try pull a 405lb deadlift. I am 5'8 and currently weigh about 155lb (probably 20% bf). So this would IMO be a pretty good accomplishment for me for the end of this bulking cycle. That would also put me close to a 1k total in the big 3. This would be a secondary goal for me, though I also think its very achievable .
My Current PRs are Deadlift: 285x5, Squat 225x5, and 145x5 bench press. (my bench is weak :[ my overhead press is about 110x5)
For anyone interested in my program (I wouldn't recommend people copy it if you aren't familiar with the texas method also for intermediates only [referring to an individual's micro cycle length])
[BDooMeR ~ Texas Method ~ Variation
Sunday [High Volume/Moderate Intensity/ Upper body]
Bench Press 6x4 (73% of 1rm)
OHP 6x4(73% of 1rm)
Rear Delt raises 2x10
Pullups 3x6
Monday [High Volume/Moderate Intensity/ lowerbody+Pull]
Squat 6x4(73% of 1rm)
Romanian Deadlift 3x6 ~~~ (maybe speed deadlifts) 8x1 1 per minute
ChinUps 3x8
Optional === Back extentions 2x8 weighted
Wednesday [Low volume/ High intensity/ Upper body push]
Bench Press heavy 1x5 (increase 2.5 pounds a week) -------1x3
Press 1x5 (increase 2.5 pounds a week) ---------1x3
Tricep 2x10 or Rear delt raises 2x10 ===Optional===
Thursday[Low Volume/High Intensity]
Squat 1x5 (increase by 5 pounds a week) --------------1x3
Deadlift 1x5 (increase by 5 pounds a week)----------------- 1x3
Calves 3x8]
As you can see my deadlift should be progressing 5 pounds per microcycle (about a week for me) hopefully I wont stall more than once before I hit my goal. (or get injured lol)
I will try and post some updates. Possibly with some videos? I dunno if anyone is interested. let me know I'll try and get footage and maybe commentate it for you guys. If anyone has questions on training or anything I might be able to help with, let me know. If I am not sure about the answer I'll try and point you in the right direction.
EDIT: Before anyone asks me I guess I should post my starting stats. I was 118 pounds when i started. I started with 20 pound dumbbells for bench. squating something like 55lbx8, deadlift probably around 85 at best? (i didnt deadlift back in the day) and seated shoulder pressing 15s.
~~Read half before commenting pls <3 ~~ unless its off topic
Incoming TL;DR comments. It's been a while since I used this blog. But this is a topic I think a decent amount of people would be curious about so I figure I'll throw it out there for whoever it might help. I'll include some video recommendations at the end also from two of IMO the most reliable content creators on youtube. Hope someone gets something out of this. I'll try and answer any questions I can from the comments and if I don't feel confident enough answering them off the top of my head I'll try and point you in the right direction.
Guide to dieting.
Well... it's the beginning of January again. And everyone and their mother is going to get on a crash diet. One with parameters that shaolin monks wouldn't have the willpower to operate under. No carb diets. Palio. Juice diets. All sorts of BS I can't even keep up with to make fun of effectively. . To sift through the BS. Its important to look at the basics of whats going on. I'm going to try and summarize the basics of how a diet affects your body. Cliff notes edition of course. And then outline some decent dieting parameters to follow and adjust to compliment the goals you might have. Keep in mind I am not a dietitian nor have I got any degrees in nutrition. That said you wont need to be to follow any of this or get the results you are interested in.
Let's get on to the good stuff. For the purposes of this example. I'm going to use a cutting diet. Or weight loss diet as an example in all of this. The biggest and most important part of your diet is going to be planning your calorie intake. A calorie is the amount of energy needed to raise the temperature of one gram of water by one degree Celsius. Your body needs calories to fuel itself. What it doesn't use it will store until it needs it. This eventually becomes fat. Luckily, even a sedentary person burns a decent amount of calories. Though granted not as much as someone who exercises. When you exercise, your body needs to expend additional calories to power your body through whatever activity you may be engaged in. Now I need to divert a second and explain something. Your body has minimal functions and upkeep it has to do everyday to stay alive. Think of it like a business and your body needs to pay its employees. In calories. Your organs do work and need to get paid. Your muscles need to be up kept. Pretty much everything your body does requires a salary to be paid day to day. Living expenses, in the most literal sense.
Now back to exercising and getting mad jacked bro. When you do some sort of exercise where your body is expending energy, but not really forcing an adaptation of muscles. It is expending a certain amount of energy. Lets say 100 calories. And then that is all. For instance lets say you decide to take a walk after work and expend 100 calories. Those 100 calories are gone and that is the end of that story. No more accounting necessary. Now there is also exercise that will force an adaptation in your body. IE. Strength training. Which will also expend calories necessary to complete the task you set out to do. And then afterwards when your muscles repair they will grow and become larger. Thus raising the basic metabolic rate of your body a little. (More in a second) In turn this will add a residual effect where you not only burn say 100 calories in the moments of training. And from then on some additional calories in your future day to day since a larger muscle requires more upkeep. Guesstimates I have read online put a pound of muscle somewhere around 7-10 calories a day in upkeep costs. Likely around the higher end of that but I can't say for certain. Now lets move on for now and talk about TDEE.
Total daily energy expenditure. This is what we need, to figure out where to set our calorie limits at. Its very simple http://iifym.com/tdee-calculator/ .Just enter an honest (I would lean towards conservative) estimate of your physical activity as is. I recommend using the first setting for simplicity. I'll use myself as an example case. As a male that is 27, 5'8, 155lb and exercises 3 times a week.(using imperial because this is 'murica and its the way god intended. Metric is the devil's units of measurement). By its calculations using 3 parts math, 1 part magic, it says my TDEE is 2274 calories a day. Now I would recommend for most people to only adjust by -300. You can go as far as -500. (or more I suppose) but the more your press your deficit the more your hormones will be affected. Also the harder its going to be to stick to your diet. STICKING TO YOUR DIET IS ABOVE ALL ELSE THE MOST IMPORTANT THING!!!1!!!ONE! A bridge that can't reach the other side is not a bridge. You need to construct the diet vehicle that will take you from point A to point B using the tools and willpower you currently possess. Stretching your willpower too much will cause you to fail eventually. Press a little but make sure its manageable. So if I were to diet right now I would aim for about 2000 calories a day. Leaving me at close to a 300 calorie deficit just from my diet. Likely I would also add in 200 calorie cardio sessions. 3 times a week to average out the difference to about 380 calorie deficit total each day. (Math is dumb I'm not going to bother calculating exact numbers. Ain't nobody got time fo dat shit.)
OK so I have to talk now about why you should do strength training. Male or female. As i talked about before your body is a business. It requires calories to operate. When your body goes into a calorie deficit. It will be a business that is in the red. And it will take precautions to make sure it doesn't go under. It will begin to get rid of any sort of muscle it doesn't need to lower your bodies basil metabolic rate. Its really the only thing it can do to downsize. It has try and get back to equilibrium so the business doesn't fail. However when you add strength training to your program. Your body is forced to keep that muscle. It is being stressed and as far as it knows it NEEDS that muscle to not get killed by the constant threat of saber tooth tigers attacking your ass. It does not require a lot of muscle mass to run, especially in the upper body. So your body will not mind one bit if it downsizes a little to be more efficient. Your body will prefer to burn muscle than fat given the chance. Your body is quite good at staying alive . Now a person attempting to diet without strength training. Will have to end up losing more weight overall to lose the same amount of fat. As your muscle base shrinks the shape of your body goes with it. Ever heard of the term skinny fat? Its a person that doesn't have a huge amount of fat on their body however their body has so little muscle that they still appear to have no real shape to them. So not only will we have to lose more weight to burn the fat we want. We will not be satisfied with what is left when we are done. Muscle gives shape to a persons body in a good way. Also retaining our muscle (or gaining) will make the process easier. Burning exclusively fat at a higher rate as we retain our muscle and continue to have it work for us burning calories. In the game of counting calories each one adds up.
After we find out what we need to aim for calorie-wise. Now we have to figure out Protein/carbs/fats.? Protein is commonly recommended to be 1gram per pound of body weight. Some people go as much as 2. however its not necessary from everything I've read. In fact I remember reading even as little as .7grams per body weight being enough for muscles to recover. but I would stick to 1gram per 1 pound of body weight. Fat should be .5 grams per pound of body weight. So for me in this example it would be somewhere around 70 grams of fat. Fat is very important to get enough of. It helps regulate hormone levels in the body and is a energy source your body is fond of. Keeping your hormones happy will also help make the process easier. For women not messing with your monthly cycle is a good thing. And with guys trying to get hard in that funky place. Good luck if you aren't getting any fat in your diet. It also helps with inflammation and lubricating joints. For reference. 1gram of protein = 4 calories. 1gram of carbs = 4 calories. And 1 gram of fat is equal to 9 calories. Alright enough with the numbers. Although the closer the better for optimal results. Being pretty close is totally fine. In the end we need to get the job done. I would recommend hitting the minimum requirements for fat and protein every day and then filling the rest with carbs. It's ok to go above protein and fat by a little on a given day. However, you should use your carbs to regulate where your total calories end up at the end of the day. Carbs are the area where you have a lot of leeway to adjust since its mainly just an energy source. So this puts my total to aim for at about 70 grams of fat, 155 grams of protein, and 187 carbs to fill in the rest of my 2000 calorie goal.
OK so in practice you obviously are going to have a hard time hitting these numbers exactly day to day. However as long as you hit more than a minimum of around 80%+ of your protein goals you should be ok on that front. Fat should try to be as close as possible. Over is more than acceptable too. In the end your main concern past hitting your minimums should be ending up somewhere around the calorie total you set for yourself. This takes practice and some planning. Make sure you constantly keep checking your calories for all the meals you are eating. Pretty soon you'll be able to look at anything and guesstimate pretty closely what the calorie content is.
Now before I finish this already super long-winded guide. Let me add in some extra details and tips on how to go about things. One thing a lot of people complain about when they are dieting is being hungry. This shouldn't really be the case. One of the main reasons for this is bad food selection. You want to avoid calorie dense foods. Stuff like cheese, fried foods, donuts, all sorts of foods that are super dense in calories but don't have a lot of volume to them. And usually not nutrient dense either... Because you are going to be getting less food than normal. It's important to eat nutrient dense foods. Greens are your best friend. Feel free to add as many greens such as broccoli and spinach as you want with your meals. Not only are they a good source of micro-nutrients, but they have next to no calories. Helping to keep you full for quite a long time. I would also strongly recommend a good daily multivitamin.
Your diet really doesn't need to be perfect. The closer the better, but in the end physics doesn't lie. The law of thermodynamics will take care of the fat loss as long you stay pretty consistent day to day in your diet. Honestly this subject in general is very vast. I tried to summarize it while including the things I found most relevant. But these is a lot that had to be left out. This isn't a perfect guide but its really all you should need. The rest is up to you. Do your homework. Don't buy into the bullshit. Its simple. It just takes some work.
-Omar isuf talking about nutrition. Great content provider and does well at explaining things simply. https://www.youtube.com/user/JuggernautFitnessTV - Jason Blaha's channel which is IMO one of the best on youtube for strength training and overall knowledge. The man is super fit despite what people initially might think. And he is also a competitive powerlifter. He does Q&As every monday and his channel is a great resource for anyone learning about dieting or all around lifting.
Im in canada thinking about staying for a month to play zoom on pokerstars. I have 2 laptops one with holdem manager one (its a shitty slow laptop) and a new one that doesnt have anything (i would play on my new one if i decided to play on stars). The question is when i play on my old laptop it doesnt give me live update of stats for people. it lags behind even a few hands. Is it a problem with zoom in general (or my laptop?) or should does it work with holdem manager 2 only?
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. Hell. Even if you dont have a question. But just want another opinion on something let me know. I'll try and give something like a minute to each question/comment. And make it around a 10 min video. Lets see how this works out.
. To sift through the BS. Its important to look at the basics of whats going on. I'm going to try and summarize the basics of how a diet affects your body. Cliff notes edition of course. And then outline some decent dieting parameters to follow and adjust to compliment the goals you might have. Keep in mind I am not a dietitian nor have I got any degrees in nutrition. That said you wont need to be to follow any of this or get the results you are interested in. 
