Gym And Supplement Discussion

[bozodos]

In what way my African American brother?

You're a lot more supportive of the Markos method - I also thought you were an IIFYM devotee!

You guys have inspired me to squat heavier today rather than just cruising on 120 too.

[-FIGJAM-]

well i hit the gym last night before tag.

squats were a bad idea, but 65kg full depth for 5 sets was decent enough to make my legs jelly. Still have another 60kg to add onto this but long way to go.

question for Markos about knee straps (not that im thinking of buying them) but when do you tell your clients they need them? The gym I go to I have to actually walk out of the squat rack to be able to go deeper then just under parallel and have often thought how easy it would be to do a knee walkin back with heavy weight.

[No Crust Racing]

Nah, I think you've read enough of markos' literature to understand what he meant now.

Yeah that was also part of the point. Sometimes people say things and they may not be 100% accurate in a purely technical sense but that's OK because people "get it". But you can't bust peoples balls for doing that if you go ahead and do it yourself and that was directed at Markos. Anyway, I was just busting his balls, yesterday was not a good day.

All good, I'm used to your jest now

The 120kg squat reference in my post was for your benefit, afterall, hahaha

So sad that 120kg seems like a lot to me I've only just made a triple figures last night.

On the topic of squatting is there a consensus of whether high or low is the way to go?

I'm starting to prefer low so I can only assume that must be the easier of the two if my body likes it. It seems to strain my ankle less and allows me to get down a bit more a bit easier.

Edited July 10, 2013 by ActionDan

[No Crust Racing]

well i hit the gym last night before tag.

squats were a bad idea, but 65kg full depth for 5 sets was decent enough to make my legs jelly. Still have another 60kg to add onto this but long way to go.

Good work man, in March I started out doing 40 something, so just keep plugging away

[Trozzle]

And here I was thinking that I was the best at digressing onto repetitive topics and making threads as retarded as they could possibly be....I must say, I'm impressed.

[No Crust Racing]

Was that directed at me Troy? If so, meh, if not meh

This thread isn't even close to going full retard.

[Trozzle]

Was that directed at me Troy? If so, meh, if not meh

This thread isn't even close to going full retard.

lol nobody in particular, kinda everyone that posted in the last page or two asking the same question over and over when the answer shouldn't need to change from the original post the question is referring to.

[No Crust Racing]

Yeah well.... your mum.

Edited July 10, 2013 by ActionDan

[bozodos]

well not really... my questions still haven't been answered to my satisfaction!

study showing that doing heavy weight training will preserve more lean body mass than doing cardio alone for anyone that is interested (yes I know it's an extreme calorie deficit etc) http://www.ncbi.nlm.nih.gov/pubmed/10204826

[Dani Boi]

Cardio, not even once.

[No Crust Racing]

Well Markos, I'd be really keen on training at your gym if I lived in Melbourne, I do find your methods and convictions interesting - I mentioned your thoughts on lifting etc to my gymbros, they reckon it sounds like Crossfit!

We're about to try a really high intensity circuit style method of training next week - though if I were training alone, I'd probably do something like Starting Strength until I could at least have a good enough base to try the more advanced stuff.

With all of this talk about eating to get strong / big etc, and your earlier comments about trying to eat at a calorie deficit and get stronger being akin to treading water, do you accept those trying to lose fat and THEN gain strength and aesthetics, or do you only take those who are trying to get bigger?

I like my 20 minutes of high intensity cardio post workout, not a fan of running beforehand though. I found 2 weeks of doing that has done more for me than the 2 months of walking I'd done beforehand.

As for squatting 2x bodyweight, that would make me the heaviest squatter in the gym (as far as I know) lol. Not all that impressive though given that most would rather do leg press / extensions than heavy squats.

Is this what you're talking about Boz?

I think Markos takes anyone looking to get STRONGER, not necessarily bigger/leaner etc.

Do you want to get stronger? Then you have to lift heavy and eat well, and not in deficit. In doing so, you will build muscle which will burn more "fat" (calories) than any Cardio you're likely to do.

I eat pretty much what I like and I've go some abs. I only lift heavy (lol heavy...) 3 times a week and otherwise all I do is a short 2k walk in the mornings for the dog (she poops in the paddock and not in the backyard) and to wake up.

So I can only say that this routine works for me. I'm getting stronger, and eating plenty without getting fatter.

Edited July 11, 2013 by ActionDan

[bozodos]

Well naturally I want to get stronger, I also want to look strong, not like a fat fark. That said, I'm not after Zyzz like aesthetics that come from an extremely controlled diet and juicing.

I could be wrong, but are you getting at eating at maintenence and then working really hard to get your body to burn fat? Is this what it's all coming down to? The science says that doing some high intensity cardio in conjunction with weight training = more hypertrophy and strength, and it makes me feel better. 20 minutes a day should not be going over the top!

Edited July 11, 2013 by bozodos

[No Crust Racing]

Markos will no doubt chime in here, but I'd be saying you'd want to eat more than maintenance if you intend on getting stronger. If you eat at maintenance you're treading the line of whether it's really enough for strength gains.

In my head you'd be better off eating a surplus, even a small one, just be sure you've got what you need on board.

That said I'm talking specifically about protein intake, not calories which are in everything.

From what I recall, each gram of protien has about 4-5 calories, where as each gram of fat has about 9 or so calories. So, you want to be eating a high protien low fat diet. That should give you what you need for strength gains that will lead to looking like hot sex.

Edit: This is sort of what I was saying. http://www.caloriesperhour.com/tutorial_gram.php

So by all means, count things, just keep in mind that the total calorie count is not the be all and end all of weight loss. When you are strength training you are going to be burning a ton of calories that must be replenished, what better way to put them back in that by protiens

Edited July 11, 2013 by ActionDan

[bozodos]

ah yeah, I'm not really dedicated to the whole calorie counting - I just make sure that I eat protein at every meal, and a decent amount of it!

[No Crust Racing]

I'm not even THAT dedicated, I just eat

Keep on trucking!

[Trozzle]

Let me save Markos even more time, lol

FARKEN CLICK ME AND READ ME AT LEAST SEVEN FARKEN TIMES KGO!!!!

[No Crust Racing]

[Trozzle]

hahaha I was trying to get in yo face

But nah seriously, even though I don't follow those methods myself, the Birds' ideal is very similar to what Markos speaks of in that newsletter - just eat clean whole food and be done with it.

[No Crust Racing]

[Trozzle]

Tempted to photoshop my face into that pic....

nahh hahaha