STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[bigboss]

Fortess Fitness or whatever its called? Yeah that place looks awesome. I think in one vid the owner said they are going to have over 10 racks in there which is bad assssssss

 

[Mark Antony]

That's dope.

 

[red80]

yeah fortis fitness

the gym owner is such a cool dude

 

[rook]

How was everyones diet today? Haha

I actually did good. All i ate was 2 plates full of grilled chicken and spinich pasta salad on the side. Smashed tons of water as well and stayed away from the sodas

Now these cakes staring at me like they wanna fornicate

 

[everysingletime]

Man, my diet comes and goes. Today it was good. Tomorrow I might end up gorging on all kinds of deserts. Ehh.

 

[durden7]

Im not saying theres anything wrong with a lift iff, im just saying you shouldn't NEED it.

If you can keep the tightness in the shoulders during the liftoff then theres no problems. If you cant, and ive seen wayyyy too many instances where someone cant, then thats where the problems happen.

The unracking of the weights doesnt add any undue stress on the shoulders as long as the bench is set up right.

How do you set up the bench?

 

[baltimoregutta]

Fortess Fitness or whatever its called? Yeah that place looks awesome. I think in one vid the owner said they are going to have over 10 racks in there which is bad assssssss

Supposedly they have 10 already. They're expanding to 18 soon.

As for my diet today... I ate like 4500 calories. I'm not even mad. I wasn't letting my cut discourage me from eating well in a holiday. All the food I ate was good quality... No sweets, or alcohol. Today will set me back about a week, but I'm already pretty lean.

 

[bigboss]

Im not saying theres anything wrong with a lift iff, im just saying you shouldn't NEED it.

If you can keep the tightness in the shoulders during the liftoff then theres no problems. If you cant, and ive seen wayyyy too many instances where someone cant, then thats where the problems happen.

The unracking of the weights doesnt add any undue stress on the shoulders as long as the bench is set up right.

How do you set up the bench?

Grip is about thumb length from the knurling, very slight arch, feet tucked behind the knees with toes out a little, contract/squeeze/dig shoulder blades into the pad, squeeze the booty meat together, take a deep breath then its go time.

Ive tried to work on getting a better arch, switching to my romaleos while benching has helped a lot with tucking my feet under more.

The bench at my gym sucks though, it has no grip left on the pad and its really narrow. I can't wait to bench on a competition one, hopefully its a Forza or something similar.

 

[fourtyeight48]

I'm on 2500 calories a day.

100g carbs a day

Around 225g protein a day

How do you get 100 Carbs only and 225 protein?? 

Do you eat meat all day?

and you get 133g of fat?

i get 230g of protein but trying to see what others eat all day for protein.

 

 

where do i get strength gains like dat?

does it come in a vial? bottle?

C'mon son!

Vials all day every day..

You should know..

zyzz.....





Lol

Na just eating great, and not ************ in the gym.

for some reason i cannot go up on bench no matter how good my form is and how much i focus on it.

i abandoned the DB bench to get back into BB but im about to make the jump back to DB.

my chest looks great and what not but id love to see my numbers go up because i should easily be doing more. no idea wth is going on

You know what? I use to have the same problem except I never went to DB. I was stuck at 225 for 2 reps until I decided to drop the weight to 185 and would do 4 sets of 8 reps. Then I increased the weight to 205 and would do 4 sets of 8 reps.

It helped me out...

2 months later I attempted 225 again and got it up 5 times. I then started doing a 5x5 and and 3x3's and I can hit 265 now.

I just wanna hit 275 now. That is my goal. then 315 next May.

 

I got 10mm

How tight do you have it on deadlifts? Are you able to fit your hand in there when you exhale?

People wear their belts differently. Some wear it high, even on their ribs and some wear it very low, below their belly button. You will most definitely play around with this until you find a sweet spot that works best for you. Right around the belly button should be fine. When you have the belt on before you lift, it should be kind of snug because you are going to have to bring air to your belly via the valsalva manuever, I don't think you should be able to fit your hand in there unless you really try. When doing the valsalva, you bring air to your belly(NOT the chest) and contract your abs, at this point the pressure between your stomach and belt will be pretty high. If its TOO high(pressure), you will white out/pass out. In this case you want to dial down the amount of air you bring into your belly.

Also, if the belt is slipping, I think it's just not tight enough.

Don't get discouraged if you can't get it down the first couple of tries, when I first tried a belt, I didn't use it again for a year because I didn't know how.

Repped. Thank you helped alot.

 

I got 10mm

How tight do you have it on deadlifts? Are you able to fit your hand in there when you exhale?

I can get some of my hand down there.

Basically it should be as supportive as possible but not to where you can't even breathe with it on.

Repped. Thanks helped alot.

 

Why doesnt people do both db bench and bb bench?

I do both. Ive neglected the decline bench though 

I do weighted dips instead of decline bench.

 

[certifiedflyboi23]

For protein today I ate

A can of tuna with 3 eggs.

Chicken casserole.

A chicken breast wrapped in bacon.

3 protein shakes. Each shake has 2 scoops so 44g of protein each shake.

I know people frown on drinking that many shakes but idc I'm poor.

 

[ooiron manoo]

I'm not team poor anymore and enjoy getting my proteins from eggs/chicken (majority) and sirloin/flank steak (minimal). Sometimes you got to get your protein via shakes. Do what you got to do.

 

[everysingletime]

Yea, I've noticed that I break plateaus by dropping weight and increasing reps and sets for a little while. Didn't realize that was a method.

 

[stuntman mike]

love me some flank steak.

 

[ronsweedroom]

Just came in here to say that....

I've just printed blown-up, color pictures of Hugh Jackman and will use that as motivation to get buffttteed 

 (shouts to ROBIN THICKE)

 

[fourtyeight48]

 
Just came in here to say that....

I've just printed blown-up, color pictures of Hugh Jackman and will use that as motivation to get buffttteed 

 (shouts to ROBIN THICKE)

Just remember Arms and Chest every day.

 

[Bert.]

its easy to eat very low carb and high protein

MEAT!

im eating less than 100g of carbs and 200+ protein

im eating 3lb of chicken a day

im going back to carbs tho. look carb isnt for me. my body burns fat when im eating higher carbs. wish i went back earlier. already june and im not ready, stomach wise.

 

[based mod]

How are you guys prepping your chicken? Pretty sick of the usual seasoning and throw it on the george foreman thing.

 

[Bert.]

How are you guys prepping your chicken? Pretty sick of the usual seasoning and throw it on the george foreman thing.

im plain jane

salt and pepper on the outdoor grill. cook em well done. a lot of flavor. tastes good man

made some chicken kabobs today tho

 

[Retto]

Just finished my routine for the day...blasted legs && shoulders! Feeling pretty good...gotta invest in a new tub of protein asap tho...guess I'll eat this pork chop as a substitute.

I'm tired of grilling chicken the same way too I need a variation of sorts.

 

[fourtyeight48]

idk how ya'll can go under 100g of carbs..

im at 230 carbs and cutting at 1lb a week.

Losing and already seeing definition.

Last years cut was terrible... Lost alot of muscle by not tracking macros. I was not eating enough.

Guess its time to buy some chicken and alot of ground turkey after I get off this grave shift.

 

[jking0821]

Legs day today after a long weekend off.  Already excited about it

I haven't done decline bench in forever.  I have read mixed things about it being helpful at all

 

[rook]

I can eat all the carbs i want while cutting IF i hit cardio/HIIT heavy. Its just even when i cut i just lift and disregard cardio lol. But its summer time so im forced to do cardio so the carbs will be whatever i want

 

[sohoguy]

Haven't got the chance to workout since Thursday, is it ok I work out chest,shoulder,arms today? Or a full body workout just to catch back up ?

 

[bigboss]

Yea, I've noticed that I break plateaus by dropping weight and increasing reps and sets for a little while. Didn't realize that was a method.

Thats basically what a deload is, you can only progress for so long before you need one.

Ive actually added weight and decreased reps to 3 to help me get past a certain weight on 5x5 before.

 

[bigboss]

Haven't got the chance to workout since Thursday, is it ok I work out chest,shoulder,arms today? Or a full body workout just to catch back up ?

You can do whatever the hell you want 

YOLO baby 

For reals though, a lot of people swear by full body workouts so go ahead try it out see if you like it.