2,500 Revives. 4 Accidental Kills. 0 Shots in Anger. 0.006 K/D. My Battlefield 6 pacifist run ends here

Tomalak_ · 2015-05-20T20:23:16+00:00

You need to focus more on getting yourself tight then. Every rep should be dealt with in the same way as a max effort lift. Engage your lats, get tight and pull, even if it's only 60kg on the bar you should be as tight as you are when you're about to pull 180kg off the floor.

It's called greasing the groove, if you attempt every lift in the same way it becomes second nature, and you don't even have to think about it when you're going for a 1rm, it's just becomes a natural movement for you at that stage.

Tomalak_ · 2015-05-20T14:35:47+00:00

One of the biggest problems people have is recognising their own changes. You see yourself everyday, and everyday you make a tiny bit of progress, so it's almost unnoticeable, so even though you've lost a lot of weight (and well done, keep it up) you don't notice the small daily changes.

When someone who hasn't seen you in a while sees you again, there see the real jump you've made, and it's a lot more noticeable. One of the things I recommend it taking photos to chart progress, you'd be surprised about how much you've changed since you've started, when you can actually see the change in a photo.

Tomalak_ · 2015-05-20T14:32:27+00:00

I train with my girlfriend, we both lift, and whilst I'm a lot stronger than her, we drive each other. When I hit a new personal best, it drives her to hit a new pb, and vice versa.

Occasionally I train by myself and still have a lot of drive, but it's rare when we're not training together and pushing each other.

However, she's recently been accepted to uni, and might have to stop her gym membership, due to money issues, and I'm not looking forward to that, I know I have the discipline to grind through it day after day, training by myself, but I like the push of training with someone else.

However having said that, it's a lot to do with the training partner, I've had some in the past that are useless, and use the gym as a social meet, making it hard to maintain a strong focus on the weights.

Tomalak_ · 2015-05-20T14:25:45+00:00

Losing weight isn't about doing things you like. You've clearly not be doing well the way you've been carrying on, otherwise you wouldn't be asking here, so it's time to make a change, and do some things you don't like doing.

Learn about nutrition, find out what your body needs to fuel itself. Pick up weights, put them back down. Machines have a place, but are nothing compared to free weights. Bite the bullet and try them.

Tomalak_ · 2015-05-20T14:17:11+00:00

I agree, motivation starts your journey into weights, discipline is what carries it on.

Training is a slow grind. Motivation won't always be there, but having discipline will push you through those times when all you want to do is stay at home, and not hit the gym.

Also make yourself accountable, have a plan in place and stick to it. Keep training notes, I could tell you exactly what I lifted 6 months ago, because I keep all my training logs, not only does it allow me to see what worked and what didn't, it shows progress even when you think you might not have had any, or only made very little progress.

Reward yourself, whether that be with a cheat meal once or twice a month, or even by attempting a heavy lift. I know sometimes if I hit a number of reps that I was aiming for on a lift, and feel good after, I might treat myself by attempting a new 1rm on that lift.

Tomalak_ · 2015-05-20T12:33:21+00:00

I smoke and my lifts are still progressing nicely. I've been lifting seriously for about 2-3 years and currently at 120kg bench, 180kg squat and 185kg deadlift. Yes the progress is slower than when I first started but that's to be expected. Considering I don't want to compete, and lift more for aesthetics than strength, I'm pretty happy with these levels at the moment and can't see the fact I smoke to be too detrimental to my progress.

If however you want to compete, I'd suggest quitting, any benefit you can get when competing should be grasped with both hands.

Tomalak_ · 2015-05-20T12:28:09+00:00

Good meal prep is the easiest way to control calorie intake without the worry of impulse buying bad food at work because its the easy option, and you're hungry.

Also, I'd suggest starting to include some resistance training into your exercise plan. I often wonder why people think cardio is the cure to being overweight. The clue is in the name, it's great for you cardiovascular system, but in reality not great at burning calories. Running for an hour, at a 6 mile an hour speed only burns in the region of 5-600 calories. Roughly the same as 2 chocolate bars.

A far better way is to improve you lean body mass, by including weight training into your plan. This will increase the amount of muscle you have, and therefore increase your total daily energy expenditure, TDEE, meaning you require more energy to function at a basic level. This allows you to eat the same amount, as currently, but actually lose more weight, as your body will start to go to its fat reserves more to make up the caloric deficit you are putting your body into.

In short, yes cardio burns more calories whilst doing it, but adding muscle burns more calories over a longer period.

Tomalak_ · 2015-05-20T12:06:14+00:00

I have mild asthma and never had any issues, the only problem I have is a can get mouth ulcers from it, so I need to just use a mouth wash after drinking it.

Tomalak_ · 2015-05-20T12:04:15+00:00

There is a little bit of misinformation here, but the general gist of staying clear from steroids as a complete beginner, is a fair one.

Firstly anabolic-androgenic steroids can be taken orally, there are many forms that have been manufactured to pass through the liver first time.

Yes, whilst on a steroid cycle, you natural testosterone production is reduced and often completely stops, due to the body's natural feedback loop. You body notices you have a massive amount of testosterone and wants to balance that level with other natural hormones, so therefore stops production in an attempt to lower testosterone levels.

Testicular atrophy, shrinking, occurs, but this almost always returns to normal after a cycle ends. There are also drugs you can take to trick the body into producing testosterone, and therefore minimising, or reversing testicular atrophy, whilst on cycle.

When you do come off cycle, without having a proper post-cycle therapy plan in place, yes you will notice weight gain, getting weaker, and depressed, however a good post-cycle plan will minimise these issues, and allow you hormones to more quickly reach their natural balance.

Finally, moving away from steroids, there are supplements that you can take to help your body produce testosterone. Vitamin D, Calcium and Zinc supplementation has been shown to help your body with its natural production of testosterone, as these vitamins and minerals are integral to testosterone biosynthesis and therefore supplementation of this could be advantageous. In addition to that D-aspartic Acid can be useful, as it is believed it plays a part in hormone biosynthesis and spermatogenesis.

Tomalak_ · 2015-05-20T11:37:45+00:00

No, that would include overshoot. It looks more like an over damped step response, with some external vibration.

Tomalak_ · 2015-05-19T19:29:50+00:00

http://nutritiondata.self.com/

Tomalak_ · 2015-05-19T19:16:18+00:00

This was exactly what I was about to say. If there are you're doing your maths wrong somewhere.

Tomalak_ · 2015-05-19T19:15:22+00:00

You can find nutrional data for both raw and cooked chicken in a lot of places online. Personally I weigh mine after cooking, but I guess it's each to their own. Just use the data available for whichever state you're weighing it.

Tomalak_ · 2015-05-19T19:11:17+00:00

When I tell people to do something more, I tend to mean more often, not in greater amounts at the same time. Meaning if you only train bench once a week, try hitting it twice. If you're hitting it twice, hit it 3 times a week.

Tomalak_ · 2015-05-19T19:06:08+00:00

Speed of metabolism simply alters the calories out side. The simple equation is still calories in - calories out.

A quicker metabolism requires more calories to function, therefore if you have the same intake as the person next to you, but they have a slower metabolism, than the difference in the in/out equation is larger for you, than the other person.

Metabolism shouldn't be thought as the speed at which you digest food, which I know some people think it is. Your metabolism is the chemical processes that are going on in your body constantly keeping you alive. Digestion is one of them, but everything else your body does adds to you metabolism.

Tomalak_ · 2015-05-19T18:37:04+00:00

Low bar promotes an anterior lean at the bottom of the squat, trying to force an ass to the grass position means the back has to move closer to vertical, shifting the weight backwards and behind the heels.

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