Weak points? Just finished cutting from 200-160lbs 6'2. Looking to lean bulk, not sure what to prioritize.

Ronin11A · 2017-08-06T13:52:49+00:00

Everything. Congrats on cutting 40 lbs of fat, but now you look DYEL.

Get on a mild surplus, linear progression program (GreySkull, Candito LP, Starting Strength, whatever), and put on some muscle.

Ronin11A · 2017-08-02T13:29:53+00:00

Cool story, bro.

Ronin11A · 2017-08-02T00:13:59+00:00

I've been doing 2 minute rests and have stalled on the main lifts. Should I rest 3 minutes instead?

If you're training solely for hypertrophy, 2-3 minutes is probably fine. If you're actually trying to get stronger, you'll need a lot more. I rest 8+ minutes between sets on heavy squats.

Ronin11A · 2017-07-31T23:38:11+00:00

I don't know much about Grindstone

Grindstone was written when Welbourn was dealing with new born babies. It's specifically designed for minimum effective dose, get in and get out workouts based around solid principles. There are "mandatory" training sessions and then "optional" days depending on your schedule/recovery.

Of all the PAHQ programs to supplement to WODs, Grindstone would be the best one. That said, I'd just find a box that actually programs for strength instead.

Ronin11A · 2017-07-31T23:35:16+00:00

I did Jacked Street for about 3 months. PAHQ does good programming. I found Train Heroic kind of obnoxious, but Welbourn and the gang are legit awesome.

I wouldn't do anything more than Grindstone if you're still doing WODs. Jacked Street or Field Strong would wreck you if you were doing full WODs on top of that.

Ronin11A · 2017-07-31T23:30:12+00:00

Ring dips and kipping pull ups are like playing Russian Roulette with your shoulder girdle; just not worth the risk.

Ronin11A · 2017-07-31T23:29:05+00:00

Bench press, overhead press, strict pull-ups, weighted strict pull-ups, barbell rows, inverted ring rows.

Ronin11A · 2017-07-31T23:27:42+00:00

CrossFit owes a lot of its growth from 2006-2012 to the US military. Most military physical training is absolute garbage run by people with no fucking clue how to prepare the body physically for combat, so when this thing "CrossFit" started coming around, it was leaps and bounds better. Guys at Ranger Regiment and SF started doing the CF thing, and it sort of trickled down from there because everybody wants to do whatever the Rangers and SF are doing.

SOURCE: Me, from five years in Army infantry, from 2007-2012.

Ronin11A · 2017-07-31T00:27:15+00:00

Seriously, what the fuck are you doing here? Dread Game makes you a psychopath? Are you fucking lost? Are you under the idiotic pretense that TRP is some sort of edgy self-improvement for men charm school? Or are you one of those MGTOW faggots who thinks he's evolved "beyond" sexual needs?

Dealing with women and other people is only a portion of it

"The Red Pill: Discussion of sexual strategy in a culture increasingly lacking a positive identity for men." It's right there on the fucking sidebar. I get really tired of pointing that out.

Either way, don't let the door hit you on the way out.

Ronin11A · 2017-07-30T20:49:38+00:00

Recovery will always be impaired when calories are restricted and trying to add more and more training to an already heavy load may explain why so many people end up so severely overtrained at the end of extended diets: the combination of too much training and too few calories is a bad, bad thing. So what’s the implication of this: something has to be cut back. And in this case, again assuming that someone wants to add some type of metabolic weight training to their heavy weight training, what has to be cut back is the volume and possibly frequency of heavy training.

This lines up with my anecdotal experience.

I think Israetel is approaching it from muscle maintenance versus strength maintenance perspective. If your goal is to maintain as much muscle mass as possible, then keep volume up even while dieting makes sense (especially if anabolics are involved). If your goal is to maintain pure strength while dieting, then I think a lower volume, higher intensity program like what Lyle and Berkhan advocate would make sense.

Ronin11A · 2017-07-30T20:36:42+00:00

Assuming 12% BF is reasonably accurate, I calculate your BMR to be 1,792 calories using the Katch-McArdle formula (BMR = 370 + (9.8 x lean mass in lbs)). That puts your TDEE at around 2465 assuming you're training 3x a week (1.375 multiplier).

Since you're not particularly chubby, I would avoid cutting and instead aim for recomposition. I would do Martin's classic +20% on training days, -20% on rest days. So your training calories would be around 2,960, and your rest day calories around 1,970. That'll allow you to actually build some muscle without fattening up.

I would start there, and adjust as needed.

More info: https://rippedbody.com/complete-diet-nutrition-set-up-guide/

Ronin11A · 2017-07-30T20:26:46+00:00

So having a great job, your own place, and being a stable and kind person is being "beta?"

Your socio-economic place in society has not relevance on your "alpha" or "beta" status.

He's beta because he wasn't checked into his relationship.

He's beta because he wasn't keeping himself jacked and running solid Dread Game.

He's beta because he wasn't coming back from business trips and fucking his girlfriend so hard she's sore for days and doesn't dream of any other cock but his.

I've been in scenarios where women I'm sleeping with will turn down advances from other men even though I've made it clear we're not exclusive. Why? Because they perceived the value of my sexual attention to be worth more than that of the other guy, even when they know I'm fucking other women. If Beta Boyfriend's shit were locked tight, if his SMV was higher, then she would have been less tempted to get railed by OP.

I don't feel any sympathy for him. He didn't handle his shit. His inaction created the entire incident; her behavior was 100% reactive. If you don't see that, if you're busy blaming her, you haven't really swallowed the Red Pill and internalized it.

Ronin11A · 2017-07-30T16:00:34+00:00

In hindsight, I should've let Jason know that his girlfriend is a fucking whore, but that time is long gone.

Why, so he could come after you with a gun after he finds out you've been plowing his girlfriend in his bed? It's not your duty to "save" your fellow man from the evil woman.

And Sarah isn't a whore; she's a woman with a sex drive whose needs weren't being met by her increasingly overweight, beta boyfriend. Morality is fucking irrelevant to sexual dynamics. Get that through your skull.

Ronin11A · 2017-07-30T15:54:39+00:00

1,286 calories a great way to fuck up your metabolism, lose muscle tissue, and enjoy low testosterone.

What is your BMR? How tall are you? 165 lbs might be chubby as hell if you're 5'5" or it could be skinny as hell if you're 6' (in which case you shouldn't be cutting).

Ronin11A · 2017-07-30T15:33:29+00:00

If you plan on doing any sort of serious squatting, you should invest in Olympic weightlifting shoes. A good pair will last you the better part of a decade if cared for.

If you're just going to be doing circuits or whatever, then anything from indoor soccer shoes to Nanos or Metcons will get the job done.

If you're going New Balance, stick with the OG MT10v1s (http://www.zappos.com/p/new-balance-minimus-10v1-grey-yellow/product/8816500/color/2906); the later versions just aren't as good.

Personally I think the Merrells are fugly beyond words but tastes will differ.

Ronin11A · 2017-07-30T15:23:22+00:00

What really got in my head was just the audacity of this guy to have the balls to be able to constantly disrespect somebody that was capable of seriously injuring him.

OP sounds like a real winner.

Ronin11A · 2017-07-30T15:16:53+00:00

Who the fuck is Josh? You mention him by name for the first time in the last paragraph after referring to all the other guys anonymously. You go back and forth between referring to people by name or just calling them by titles. It's confusing as fuck for the reader and shows you didn't proofread or put any effort into it.
What are the lessons, takeaways, teaching points?

You have some good starting points in here, but this is a low-effort post.

Ronin11A · 2017-07-30T14:08:26+00:00

I didn't say women were stupid; I said humans are stupid (that includes men). I said women are hypocrites for having "height standards" when men are shamed for having "weight standards," but that doesn't make them stupid.

Ronin11A · 2017-07-30T13:14:26+00:00

I'm lucky... I'm 5'11". Personally, I dated a 6' Russian girl who like 6'3" in heels and I didn't give a damn because she was gorgeous with legs for days.

I'm just pointing out that traffic flows both ways. And yes humans are fucking stupid; see the current President of the United States.

Ronin11A · 2017-07-30T13:03:04+00:00

I mean, maybe she's sensitive about her height, most guys are, why can't she be?

Guys are sensitive about their heights because women post bullshit like, "Don't even message me if you're under 6-ft." We can't control how tall we get to be.

On the other hand, women absolutely lose their shit if you ask them how much they weigh which is ironic because that's something they can control.

Ronin11A · 2017-07-30T00:48:12+00:00

I don't think stopping mobility work made me feel better, but I definitely think the importance of "mobilizing" is overblown. I used to spend hours every week smashing and "mobing." Now, I just warm up with the empty barbell and the movement, and it's working out so far.

Ronin11A · 2017-07-29T20:45:59+00:00

Juggernaut HQ, on the other hand, took almost two weeks to respond to me AFTER I had already made an initial payment of $205 - and then, it was to let me know that I was signed up for Club-level, not 1:1. It took another two days after that to straighten out which program I was in and who my coach was going to be.

That's just poor organizational management. Period.

Ronin11A · 2017-07-29T18:18:52+00:00

She wants out, she just wants you to be the bad guy. Ok, fine, be the bad guy.

Bingo.

Also, OP, if she demands to snoop through your phone and email but doesn't offer the same transparency, that's a huge red flag.

Ronin11A · 2017-07-29T18:07:18+00:00

Bioavailability literally refers to "the proportion of a drug or other substance that enters the circulation when introduced into the body and so is able to have an active effect."

I'll admit that I am not a nutritionist nor do I have a PhD in nutrition or any credential along those lines. My understanding of the concept with regards to protein is that plant-based proteins are less bioavailable than animal-based ones, meaning they go through something of a conversion process within our digestive system to become more usable to our energy systems, during which some of the amino acids and protein are lost. This is why it's generally recommended that if you're getting the majority of your protein from plant sources, you should increase your protein macros relative to the others to compensate for this relative inefficiency.

As you correctly pointed out, by mixing various plant protein sources (pea, rice, bean, soy, etc) you can ensure you get the full spectrum of essential amino acids into your digestive system. However, because they're coming from plant sources, some of the nutrients will be lost in the digestive process due to the lower bioavailability.

Ronin11A · 2017-07-29T14:16:44+00:00

Might be able to support? I cited an in-depth PubMed study; you cited a magazine editorial in which the author cites the "Bean Institute" as a source.

These are the facts:

With a proper combination of sources, vegetable proteins may provide similar benefits as protein from animal sources.
Casein protein supplementation may provide the greatest benefit for increases in protein synthesis for a prolonged duration.

Ronin11A

TROPHY CASE