Please help im getting really frustrated here.

[RBtrucking4]

well i would squat but i dont have the equipment to do it safely and i thought deadlifts worked on the legs?

 

[SgtSlaughter]

deadlifts do, but not nearly as much as squats.

Deads are more back... depending on form.

Check out the weight lifting forum about some front squats... I do them occasinoally when I lift at home cuz I don't have a squat rack either. They may take a while to get the form down but once you do... your glutes and legs will thank you.

 

[RBtrucking4]

See the problem is i dont have a rack or anything so whatever i want to squat id have to be able to pick it up and put it on my back or chest for the front so i couldnt really do any heavy weight.

 

[SgtSlaughter]

I don't have a rack either.
Front squats, bar stays in front... no way in hell would most people be able to press overhead much weight after being exhausted from a set a taxing squats.

Type out all your lifts for me... you can do front squats. They don't have to be wicked heavy. 80, 100, whatever weight you can get up to the starting position.

If you know some OLY lifts you can do it for sure. Power Clean it up to position, ect... eh, it'll take practice either way man.

 

[RBtrucking4]

Lifts would be
Deadlift max 285lb
bench press max 240lb
curl max 135
tricep curl max 115
then i do dumbell curls and tricep curls also dumbell bench pres but i dont know the exact weight of those i just throw something i consider heavy on there.

 

[SgtSlaughter]

You're strong... you can deff. get a barbell up with some weight on it to do front squats.


P.S. As far as I know there's no such thing as tricep curls... the tricep muscle "presses" it does not curl like the bicep in. For future reference. Tricep press downs are what you're refering to probably.

 

[Quadsweeps Sister]

See the problem is i dont have a rack or anything so whatever i want to squat id have to be able to pick it up and put it on my back or chest for the front so i couldnt really do any heavy weight.

You may want to look into sled pulling for your legs. This is something you can do on any parking lot or grassy area. If you are interested let me know.

I definately think SGt is on the right track with his advice. I also agree with a diet that is fairly consistent in the type of food eaten, but there are also a few suggestions I would make. I would remove the cottage cheese from the last meal and switch to an egg white, protein pancake or some protein and fibrous veg. No carbs this final meal. Sgt also suggested less shakes and more whole food - better all around. Best to wake up after fasting through the night to a whole food meal; egg whites, protein (lean meat) and oats or grapefruit (all in this meal). Next or 2nd meal as a shake (only), but 3-4 hrs after first. Need to give your metabolism time to rise, but not so long as for your insulin level to drop back down. You may be doing yourself less benefit with some of your food choices? Maybe something like this may make a difference.

Breakfast: egg white2, lean meat, grapefruit half or oatmeal
Meal 2: Shake (only) in water
Lunch: lean meat, fibrous veg (or salad), sweet potato
Meal 4: Shake (only)
If training - Post workout shake
Meal 5: lean meat, fibrous veg (or salad)

If you are at 220, I'm thinking lean meat somewhere in the 6oz at Breakf, 8oz lunch, 8oz dinner. 6-8 oz sweet potato lunch, 1 Cup on the fibrous veg, 2 Cup on salad (Oil & Vinegar) dressing like Newman's Own.

Your great on the water intake. Meals all 3-4hrs apart, very important on the timing. Think about your leg training though - it is where much of the body lean tissue is held. Boost the mass there and your metabolism will respond in kind. Also sled pulling is kick-ass cardio.

Good luck.

 

[mm107]

You may want to look into sled pulling for your legs. This is something you can do on any parking lot or grassy area. If you are interested let me know.

I definately think SGt is on the right track with his advice. I also agree with a diet that is fairly consistent in the type of food eaten, but there are also a few suggestions I would make. I would remove the cottage cheese from the last meal and switch to an egg white, protein pancake or some protein and fibrous veg. No carbs this final meal. Sgt also suggested less shakes and more whole food - better all around. Best to wake up after fasting through the night to a whole food meal; egg whites, protein (lean meat) and oats or grapefruit (all in this meal). Next or 2nd meal as a shake (only), but 3-4 hrs after first. Need to give your metabolism time to rise, but not so long as for your insulin level to drop back down. You may be doing yourself less benefit with some of your food choices? Maybe something like this may make a difference.

Breakfast: egg white2, lean meat, grapefruit half or oatmeal
Meal 2: Shake (only) in water
Lunch: lean meat, fibrous veg (or salad), sweet potato
Meal 4: Shake (only)
If training - Post workout shake
Meal 5: lean meat, fibrous veg (or salad)

If you are at 220, I'm thinking lean meat somewhere in the 6oz at Breakf, 8oz lunch, 8oz dinner. 6-8 oz sweet potato lunch, 1 Cup on the fibrous veg, 2 Cup on salad (Oil & Vinegar) dressing like Newman's Own.

Your great on the water intake. Meals all 3-4hrs apart, very important on the timing. Think about your leg training though - it is where much of the body lean tissue is held. Boost the mass there and your metabolism will respond in kind. Also sled pulling is kick-ass cardio.

Good luck.

Great advice Quadsweep looks like you nailed this one...

 

[RBtrucking4]

well i dont know where i would find a sled but i thought of something what if i was to push a car that was in neutral around a parking lot and someone else was to steer it inside how would that work? I know that is good exercise because i have done it before and i remember getting so winded i threw up but that was when i was 380.

 

[SgtSlaughter]

Hell ya that'll work!!


DO IT


Get low on the rear of the vehicle, keep good posture (back wise) and tool it around!