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I can vouch for Starting Strength. If your body sucks, read this book. A lot of it will go over your head, and you don't need to read every single page, but onc
by rfnslyr 13y ago
I can vouch for Starting Strength. If your body sucks, read this book. A lot of it will go over your head, and you don't need to read every single page, but once you start, really focus on nailing the three lifts.
I went from 45lb on the bar for all lifts to:
350 squat
475 deadlift
260 bench
290 powerclean
180 snatch
225 c&j
315 front squat
(the last 4 lifts are because I starting getting seriously into pure olympic lifting).
In under a year. I didn't use any drugs, but what I did do was post a massive wall-wide calendar on my wall, and in each day were checkboxes for: daily 5g creatine, daily sleep , daily macros (protein/fat/carb), daily fish oil.
I used a calorie counting application to make sure that without fail, every single day I got 300g protein, 400g carbs, around 150g fat (300x4 + 400x4 + 150x9 = 4100~ calories). I gained about 90lb, gained a ton of strength, then did a 2000 calorie cut still while powerlifting and then sprinting twice a day every day to cut weight fast.
Absolutely changed my life. I unlocked the greatest super power of all: controlling how I feel day in and day out. No more irritation, no more snappy emotions, no more all nighters and wasting 2 days recouping. I am able to put on weight whenever I want, and cut it whenever I want.
It's really incredible the shift you notice when you nail your diet and exercise down to a solid routine. You are much more stable throughout your daily tasks.
In the end, paying extreme attention to the trifecta and literally never once straying from it for a year (sleep/nutrition/exercise), it locked me into a proper mindset that I am able to sustain and not wane off of. Meaning I wouldn't have a new goal every single day, I wouldn't waste one day feeling extremely down in the dumps like I used to (used to be suicidal/suffer from extreme depression). No episodes, just focus.
Start getting strong, it will absolutely change your life and empower you.
- HudsonMauer 13y agoHow is your c&j 290, but your powerclean 225? Squat clean for the c&j (judging by your front squat numbers)?
- rfnslyr 13y agoWhoops, my mistake, other way around. Squat clean for the c&j yes.
- HudsonMauer 13y agoNo worries, thanks for clarifying. Impressive numbers -- great post and thanks for sharing.
- epa 13y agoBefore anyone runs to the gym to buy a membership to copy the above, what rfnslyr did takes intense dedication and focus and he likely has very good genetics. Compound exercises that SS teaches are the best method for gaining overall body strength and mass. Just remember that working out is 75% nutrition and 25% lifting. If you don't eat right you wont make gains.
- rfnslyr 13y ago> If you don't eat right you wont make gains. The golden rule (unless you're in highschool and rancid with hormones). It really does take dedication. I had every day, every meal planned, at what time, at what time i wake and sleep, etc. Allocate X amount of meals you are comfortable with eating per day (I like to eat four). Buy 7 x 4 containers. I like to eat two snacks a day too at work. 2 small containers x 7. So I got containers, 28 large, 14 small (for yogurt + fruit). Protein - lean meat (beef, chicken, turkey, salmon, various fishes) Fat - honestly just straight olive oil poured into my meal, makes it all nice and wet and makes it go down easy. Carbs - anything carby, though I abided strictly by sweet potato for carbs. I want more carbs? Weigh out more sweet potato mashed, so easy for carbs. That and bananas are my two go to source. 4 meals a day, 4000 calories. 1000 calories/meal. 1 meal consists of 3 macros. Fat has 9cal/g, carb has 4cal/g, protein has 4cal/g. 75g pro, 100g carb, 30g fat. That's per container. Now I have 4 of those for every day + 2 snacks of whatever I want (this was my "cheat" meal, so fruits or some sort of yogurt, or some celery to be dipped in nutella, etc, something to keep me sane). That's all there is to it. Then gym 3x a day, and monitoring my sleep with Sleepcycle every night and sleepyti.me. Exercise hacking! I might do another full year of strict dieting and lifting while documenting it all.
- bonyen 13y agoThat is some incredible dedication! > Then gym 3x a day, Did you mean 3x a week? Also, did you do much experimentation with your macro levels? And how would you adjust things given feedback from your sleep tracking? Thanks again for this anecdote, it's really inspiring.
- 13y ago
- imjk 13y agoYou sprinted twice a day? Can you tell me what a sprint workout was like for you? If I do just five 200 meter sprints in a workout, I'm fairly exhausted.
- rfnslyr 13y ago30 second sprint, 1 minute walk, rotate until you can't move. Then do it again. Oh, and do it a few more times. Then do that every morning and every evening. You will shed weight like no tomorrow. Note: SPRINTING, not steady state cardio. As intense as you can for 30 seconds, then walk. That's all.
- jjsz 13y agoWhat do you mean by rotate (sprint for one minute and walk for 30 seconds?), and by a few more times (10 minutes, 15 minutes)?
- zensavona 13y agoIf you can do 4 of those you're doing well. The key is to expend every little bit of energy you can for those 30 seconds, super burst sprinting till absolute failure.
- rfnslyr 13y agoSprint to your maximum potential for 30 seconds, then immediately slow down to a walk, and walk for a minute. Once that minute is up, back to the sprinting for thirty seconds. Keep rotating between 30 second sprints and 1 minute walks until you are exhausted.