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

[baltimoregutta]

I'll speak on myself. No ego lifting, but flat back benching injured my shoulders numerous times. Mind you, I saw a beginner only lifting like 115 for bench.

I'm over 200 on the bench now while I practice scapula retraction. It keeps my shoulders tight, and keeps me from injuring them.

Some people can work well with flat back benching, but that doesn't mean it's generally the best decision.

 

[stuntman mike]

Yup. Full bred Tongan fam.. Yourself?

ahhh nah i'm not poly. i'm born and raised in hawaii though. my fiancee is part hawaiian and my baby boy loves hawaiian food. one of my closest friends at work is full blooded samoan. he got me eating that palusami for the gainzzzz

 

[red80]

oh snap! my bad toko! i know yall dont like being mixed up with usos.

 

[jewbacca]

It's all good. No troll here and I keep it 100 with my pics. Y'all do your thing. I offered advice for someone that actually posted (visually) on what their doing. His back is shooting up like the St. Louis arch. I suggest he try and keep it flat (even though it's going to arch).
I find great advice in here but some of y'all have this elitist attitude and it diminishes a lot of great ideas..
I'll chill on the bike and wait for better advice

Variant Ryback, is that you?

 

[picasso swerve]

I'll speak on myself. No ego lifting, but flat back benching injured my shoulders numerous times. Mind you, I saw a beginner only lifting like 115 for bench.

I'm over 200 on the bench now while I practice scapula retraction. It keeps my shoulders tight, and keeps me from injuring them.

Some people can work well with flat back benching, but that doesn't mean it's generally the best decision.

Speak on this scapula retraction...

Cant even bench now due to a messed up shoulder.

 

[freeze]

Hooped for the first time in two years yesterday. Felt good...my knees still hurt.

Did you look into the those multivitamins? They will help solve your problem.

which vitamins?

 

[baltimoregutta]

I'll speak on myself. No ego lifting, but flat back benching injured my shoulders numerous times. Mind you, I saw a beginner only lifting like 115 for bench.


I'm over 200 on the bench now while I practice scapula retraction. It keeps my shoulders tight, and keeps me from injuring them.


Some people can work well with flat back benching, but that doesn't mean it's generally the best decision.

Speak on this scapula retraction...

Cant even bench now due to a messed up shoulder.

Pretty much learned it from Chris Jones, and other YouTube fitness people.

My copy, and paste is messing up. Google "scapula retraction pog". It's the first video.

 

[suberzat1]

which vitamins?

Orange TRIad

 

[bigboss]

Im here to help as well as learn @Wayniac211, best of luck to you and your fitness endeavors. 

 

[lucho]

Had a grade 3 AC separation and pinching my shoulders back drastically helped with the pain.

 

[certifiedflyboi23]

Shrug up! Roll em back! Bring em down!



Dope video

 

[wayniac211]

ahhh nah i'm not poly. i'm born and raised in hawaii though. my fiancee is part hawaiian and my baby boy loves hawaiian food. one of my closest friends at work is full blooded samoan. he got me eating that palusami for the gainzzzz

My man! In Tongan it's Lu pulu (corned beef/taro leaves) best cooked underground

 

[picasso swerve]

Repped.

Will try this out. Ive had terrible shoulder problems the last few months, and it sucks especially since ive been in the best shape of my life. Dropped 23lbs this summer and have had a consistent lower body routine. The only thing im missing is bench and a good chest.

If this works I will literally send you links to my fav pr0n videos.....

j/k but will rep. 

 

 

[wayniac211]

oh snap! my bad toko! i know yall dont like being mixed up with usos.

All good fam. Only time we click is behind the walls. Sad as fuh! Im good with any ethnicity so it's all good..

 

[wayniac211]

Im here to help as well as learn @Wayniac211
, best of luck to you and your fitness endeavors. 

Respect

 

[stuntman mike]

My man! In Tongan it's Lu pulu (corned beef/taro leaves) best cooked underground

 

[isyouserious]

Quick question. I just got back to hitting the gym and I was doing back extensions. My back is pretty sore so I was wondering is it just the muscles in my back that are sore or is it something else?

 

[rook]

Im here to help as well as learn @Wayniac211
, best of luck to you and your fitness endeavors. 

damn learn something new everyday

smh @ me benching wrong all these years

 

[bigboss]

damn learn something new everyday

smh @ me benching wrong all these years

Yeah bro if your never taught correct ways to do lifts then its even harder to progress.

The key is to stay tight, one way to do this is squeeze your *** together lol no homo 

Anytime you see someones feet start dancin it means they aren't tight.

 

[picasso swerve]

Quick question. I just got back to hitting the gym and I was doing back extensions. My back is pretty sore so I was wondering is it just the muscles in my back that are sore or is it something else?

Strong username to the answer I was going to give you ratio.

EDIT

Got my food scale, I know I used to overestimate my daily calorie intake, but I was REALLY overestimating.

While rounding up (80 cal -> rounded to 100) I ended at a little over 1200 calories, and I feel totally full. Im at around 100-120g of protein as well, less than I want but I feel good.

 

[stuntman mike]

I ended at a little over 1200 calories, and I feel totally full.

that was for one meal right? please don't tell me that was for the whole day.

 

[picasso swerve]

that was for one meal right? please don't tell me that was for the whole day.

Whole day. Im on a cut, im not aiming for that low of a number, im usually goaling myself at 1700, but I feel fine with the 1200 in my system. Yesterday I was at about 2050 calories, with a little overestimating. I snuck in a 500 calorie meal after work, otherwise I woudve ended at about 1700 cals.

 

[bigboss]

Let's get it boys

Follow me Instagram.com/j_shumate

 

[bigboss]

 
Whole day. Im on a cut, im not aiming for that low of a number, im usually goaling myself at 1700, but I feel fine with the 1200 in my system. Yesterday I was at about 2050 calories, with a little overestimating. I snuck in a 500 calorie meal after work, otherwise I woudve ended at about 1700 cals.

Man I would suggest not going under 2000 for a very long period of time. Once your done, reveres dieting is going to be key, otherwise you'll gain it all back. I know this from experience.

 

[picasso swerve]

 
Man I would suggest not going under 2000 for a very long period of time. Once your done, reveres dieting is going to be key, otherwise you'll gain it all back. I know this from experience.

Explain a tiny bit more?

Basically my body is going to get used to low calories and when im off my "diet" ill likely gain some (not all) of it back? 

Im aiming to get to 180 by end of September. How many calories you suggest I go for? Ive been targeting 1700-2000 calories the past 2 months and ive lost 20 lbs this summer. Too rapid? Today is the only day ive gone this low. This past week im averaging about 1800 calories according to my log.

I feel totally fine today though at 1200 calories, I dont feel hungry or anything. I space my meals 3-4 hours apart.