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He needs to be doing stiff leg deads not pussing around with leg curls IMO.
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- Thread starter Criminal10dinC
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He needs to be doing stiff leg deads not pussing around with leg curls IMO.
Ok I watched the sq and gm vids.
For sq your depth is not low enough. This is because your weight is on the front of your feet instead of the heel and sides. Your also not sitting back and down. Your just going down. There is a video series matt wenning made called ( so you think you can squat) look it up on the youtubes and watch them until you have a thorough grasp. Matt is a strong mofo who has squatted over 1100 lbs and hes a strength coach.
For the good morning or gm. Your bending a little too much with the knees and not enough at the waist. Stand with a slight bend at the knees then bend at the waist until your back slightly rounds. This is usually about waist level. When you get to this point drive your head back up and hips forward and squeeze the glutes. This is done explosively. Your doing it alittle too slow. This exercise and stiff leg dl work the same muscles and its a good idea to rotate the two every couple weeks. If done correctly they will add slabs of muscle to your posterior chain and lots of strength to your sq and dl.
NTBM REP
For sq your depth is not low enough. This is because your weight is on the front of your feet instead of the heel and sides. Your also not sitting back and down. Your just going down. There is a video series matt wenning made called ( so you think you can squat) look it up on the youtubes and watch them until you have a thorough grasp. Matt is a strong mofo who has squatted over 1100 lbs and hes a strength coach.
For the good morning or gm. Your bending a little too much with the knees and not enough at the waist. Stand with a slight bend at the knees then bend at the waist until your back slightly rounds. This is usually about waist level. When you get to this point drive your head back up and hips forward and squeeze the glutes. This is done explosively. Your doing it alittle too slow. This exercise and stiff leg dl work the same muscles and its a good idea to rotate the two every couple weeks. If done correctly they will add slabs of muscle to your posterior chain and lots of strength to your sq and dl.
NTBM REP
Criminal10dinC
New member
eye raising?
Criminal10dinC
New member
i need to become more flexible, because it is very uncomfortable for me to bend like that on the squats and the GM. i've always had a bad lower back, i think if i were more flexible it would make a big difference. thats something i am going to work on every night, along with working towards being able to touch my toes... hamstrings hurt when i bend too much forward
eat a raw sweet potato on your way to the gym.
learn yoga. if necessary attend a class once a week or once every 2 weeks.
i do yoga everyday, not classes anymore.. but i do yoga poses i have learned from the classes after my workouts and also before bed.
i am very flexible compared to 99% of other lifts because of that.
Criminal10dinC
New member
that is a great idea! that might also help me sleep better, i heard yoga is very relaxing thanks
Criminal10dinC
New member
meal 1:
ON serious mass (1/2serving) 625 calories 2.25g fat 126g carbs 25g pro
2% milk (1 1/2 cups) 183 calories 7.2g fat 17.1g carbs 12g pro
meal 2: (before work)
tuna (3 cans ) 300 calories 6g fat 0 carbs 60g pro
meal 3: (at work)
5 eggs 355 calories 25g fat 0g carbs 30g pro
meal 4: (either at work, or immediately after work)
chicken breast (9oz) 414 calories 9g fat 0g carbs 83.7g pro
meal 5: (post workout, before bed)
casein protein (1 scoop) 160calories 1.5g fat 11gcarbs 25g pro
2% milk (2 cup) 122 calories 4.8g fat 11.4g carbs 8.1 pro
whey isolate (1 scoop) 93.3 calories 0.3gfat 2.3gcarbs 20g pro
totals: 2252.3calories 56.05g fat 167.8gcarbs 263.8 pro
revised diet. i have 3 days left of using this Serious Mass for breakfast and then i am out of this supplement. i feel like i have raised my body fat up a good 5 - 6% since dieting with 4000 calories/day for the past month. i dont think my maintence is any higher than 2252 calories/day... (i'm 6'3" and 195lbs).
hopefully this will allow me to more succesfully 'recomp' my body, this cycle is not meant to be a "bulk" or a "cut" just a more or less over-haul i suppose.
i need to get my proteins up, and add more whole foods in. i'm mostly curious about the macros in terms of carbs, and fats? if i understand correctly carbs are critical for building muscle? correct?
and how much cardio can i do daily to eliminate some of this body fat without negatively impacting my over-all muscle growth i wonder
no veggies? thats right. none.
ON serious mass (1/2serving) 625 calories 2.25g fat 126g carbs 25g pro
2% milk (1 1/2 cups) 183 calories 7.2g fat 17.1g carbs 12g pro
meal 2: (before work)
tuna (3 cans ) 300 calories 6g fat 0 carbs 60g pro
meal 3: (at work)
5 eggs 355 calories 25g fat 0g carbs 30g pro
meal 4: (either at work, or immediately after work)
chicken breast (9oz) 414 calories 9g fat 0g carbs 83.7g pro
meal 5: (post workout, before bed)
casein protein (1 scoop) 160calories 1.5g fat 11gcarbs 25g pro
2% milk (2 cup) 122 calories 4.8g fat 11.4g carbs 8.1 pro
whey isolate (1 scoop) 93.3 calories 0.3gfat 2.3gcarbs 20g pro
totals: 2252.3calories 56.05g fat 167.8gcarbs 263.8 pro
revised diet. i have 3 days left of using this Serious Mass for breakfast and then i am out of this supplement. i feel like i have raised my body fat up a good 5 - 6% since dieting with 4000 calories/day for the past month. i dont think my maintence is any higher than 2252 calories/day... (i'm 6'3" and 195lbs).
hopefully this will allow me to more succesfully 'recomp' my body, this cycle is not meant to be a "bulk" or a "cut" just a more or less over-haul i suppose.
i need to get my proteins up, and add more whole foods in. i'm mostly curious about the macros in terms of carbs, and fats? if i understand correctly carbs are critical for building muscle? correct?
and how much cardio can i do daily to eliminate some of this body fat without negatively impacting my over-all muscle growth i wonder
no veggies? thats right. none.
Buildingup24
New member
1. I don't think u can eat that much canned Tuna daily.
2. There is not 83g of protein in 9oz of chicken- it's more like 55g protein in 9oz.
3. Need veggies
4.I would drop milk-- not big on milk for calories.--I'd get jars of peanut butter (natural ones)
5. I would eat a real meal post workout. Keep the whey in if you want. Casein isn't necessary, you won't go catabolic overnight.
2250 calories a day is low. I'm 5'6" 155lbs n I drop weight at that caloric level. I would stay around 3000 and see what happens after a week-then adjust.
2. There is not 83g of protein in 9oz of chicken- it's more like 55g protein in 9oz.
3. Need veggies
4.I would drop milk-- not big on milk for calories.--I'd get jars of peanut butter (natural ones)
5. I would eat a real meal post workout. Keep the whey in if you want. Casein isn't necessary, you won't go catabolic overnight.
2250 calories a day is low. I'm 5'6" 155lbs n I drop weight at that caloric level. I would stay around 3000 and see what happens after a week-then adjust.
