Body Transformation Competition
- Thread starter mituozo
- Start date
Don't fall for this, it's simply not true. A recent study disproved it once and for all, showing that proteins required a lot more energy to burn that carbs, so a calorie is not a calorie. Your body burns more or less energy with the same activity depending on what you put in.
I just measured today again. And I gained about a KG of muscle since I started the 5X5 2 weeks back. fat level is still the same.. Lost 200 grams 
Squat: 5X5 X 65 KG
Shoulder Press: 5X5 X 32.5 KG
Deadlift : 5X5 X 90 KG (warm up sets: 2X5 reps with 50 KG)
Lots of Triceps and Shoulder accessories at 12 rep levels
Squat: 5X5 X 65 KG
Shoulder Press: 5X5 X 32.5 KG
Deadlift : 5X5 X 90 KG (warm up sets: 2X5 reps with 50 KG)
Lots of Triceps and Shoulder accessories at 12 rep levels
Yeah - but the differences in where your calories come from pale in comparison to say the difference between eating 1500 and 3000 calories a day.
Your body will optimise what you burn based on what goes in anyway. It's not going to breakdown protein for energy unless it has to, which perhaps is part of why low carb diets are effective.
I just measured today again. And I gained about a KG of muscle since I started the 5X5 2 weeks back. fat level is still the same.. Lost 200 grams
Squat: 5X5 X 65 KG
Shoulder Press: 5X5 X 32.5 KG
Deadlift : 5X5 X 90 KG (warm up sets: 2X5 reps with 50 KG)
Lots of Triceps and Shoulder accessories at 12 rep levels
Congrats.. Seems like you're doing too much volume for deadlifts though. Are you doing 5 sets of 5 reps of 90kg?
Incidentally, I doubt you gained 1kg of muscle in 2 weeks. If all conditions are perfect in the human body, naturally we can only gain .2-.25 pounds of muscle per week. (Or up to ~1lb a month). The odd genetic freak could exceed that, as could someone on tons of HGH/steroids etc.
Be careful with things you use for measuring bodyfat, they're virtually all wildly inaccurate.
Well I eat like an hour before my work out. And then I eat like a Mofo after my work out.
I was doing the six day split and had some good progress both on lean gains as well as fat loss. I started 5X5 on the suggestion of my WF Bros..
Serious mass (1 serving is 1600). Oats, walnuts and protein shake (1 cup oats 300 + 1/2 cup walnuts 800 + protein shake 150 ).
He might be periodizing/cycling phases. 5x5 deadlifts suck though. They take so much out of you.
Opps.. That is 1X5 Dead Lift.. Sorry about that.
Also my gains and losses have always been drastic and fast.. At least up 3-4 Kgs on Muscles and 10-15 Kg on Fat.
I gained 3 Kg in the fist 2-2.5 months of weight training. Could be n00b gain, but I could also lift a lot more than I started out with.. And then it it stayed at that level for almost a month. And then I started 5X5, with lots of accessories for volume and Intensity as the initial weights are pretty low..
I am using this machine: GE InBody - FAQ
They claim it is 98% accurate. Even if it is not accurate I am measuring it almost every week ( or more) and I can see the progression very nicely, unless there is someone behind the machine who is trolling me lol... And I am only comparing readings from the same machine. The figure might not be accurate but I m only comparing results from the same machine. I mean I measure using the same machine at the same time of the day with the same conditions..
Not sure about muscle but I also do Pinch Test on my skin, and on both my thighs and belly, the skin that I can hold/pinch is getting thinner By the day.
So I expected fat loss to be more though.. Even though I am still bulky
Really interesting to see that some of you are into IF as I'm also following the LeanGains way of of eating and training pretty much.
I was going to the gym semi-regularly last year, but since the start of the year I was basically a lazy cunt with my training and eating, and slowly but surely put on a fair bit of fat.
I've now been back on the LeanGains wagon for around 12 weeks now and I've lost around 14lbs (of which I'm pretty certain the majority is fat as strength has been increasing consistently).
I'm probably down to around 12% body fat now, and it's such a simple, non-restrictive way of eating that I'm going to carry on for a couple of months more or until I'm sub-10%.
Then it'll be time to increase calories and add some more muscle.
For my training I've just been doing a minimal RPT routine just about every other day, but I've dropped to 72 hours between workouts now as I was getting better results with a bit more recovery time.
My workouts are just weighted pull-ups (2 work sets + 1 bodyweight set), dumbbell bench press (3 work sets) and either squat or deadlift (2 work sets). Nice and simple but does the job.
For those who aren't familiar with LeanGains, it basically involves carb and calorie cycling on daily basis (depending on whether it's a rest or training day) and also incorporates intermittent fasting too (8 hour eating window).
I'm also one of those people who gets on with fasted training too and just have the recommended BCAAs pre-workout. For long workouts I'm not sure how I would find it but mine are short with long rest periods so I think that helps.
I'd definitely recommend trying fasted workouts if you haven't done so, and also trying intermittent fasting as well if you're thinking about it.
Body composition aside, having discovered intermittent fasting, I couldn't go back to eating the "normal" way now as I'm so much more productive and clear-headed when fasted.
Caffeine and ephedrine/yohimbine on an empty stomach = turbo productivity!
I was going to the gym semi-regularly last year, but since the start of the year I was basically a lazy cunt with my training and eating, and slowly but surely put on a fair bit of fat.
I've now been back on the LeanGains wagon for around 12 weeks now and I've lost around 14lbs (of which I'm pretty certain the majority is fat as strength has been increasing consistently).
I'm probably down to around 12% body fat now, and it's such a simple, non-restrictive way of eating that I'm going to carry on for a couple of months more or until I'm sub-10%.
Then it'll be time to increase calories and add some more muscle.
For my training I've just been doing a minimal RPT routine just about every other day, but I've dropped to 72 hours between workouts now as I was getting better results with a bit more recovery time.
My workouts are just weighted pull-ups (2 work sets + 1 bodyweight set), dumbbell bench press (3 work sets) and either squat or deadlift (2 work sets). Nice and simple but does the job.
For those who aren't familiar with LeanGains, it basically involves carb and calorie cycling on daily basis (depending on whether it's a rest or training day) and also incorporates intermittent fasting too (8 hour eating window).
I'm also one of those people who gets on with fasted training too and just have the recommended BCAAs pre-workout. For long workouts I'm not sure how I would find it but mine are short with long rest periods so I think that helps.
I'd definitely recommend trying fasted workouts if you haven't done so, and also trying intermittent fasting as well if you're thinking about it.
Body composition aside, having discovered intermittent fasting, I couldn't go back to eating the "normal" way now as I'm so much more productive and clear-headed when fasted.
Caffeine and ephedrine/yohimbine on an empty stomach = turbo productivity!
Just back from the gym, was out drinking last night - was a good boy though, no cheesy chips and stuck to jd & diet coke.
Making chicken jambalaya for dinner, rather excited.
Lifts:
Squat: 5x60kg, 5x72.5kg, 5x85kg, 5x97.5kg, 3x110kg, 8x85kg
Bench: 5x45kg, 5x52.5kg, 5x60kg, 5x67.5kg, 3x75kg, 8x60kg
Bent-over Rows: 5x37.5kg, 5x42.5kg, 5x47.5kg, 5x52.5kg, 3x57.5kg, 8x50kg (meant to be 47.5kg but it's dead easy.. reset my rows pretty low because my form was getting really shit in the mid-70kg's.. Focussing on staying horizontal and minimising hip drive)
Making chicken jambalaya for dinner, rather excited.
Lifts:
Squat: 5x60kg, 5x72.5kg, 5x85kg, 5x97.5kg, 3x110kg, 8x85kg
Bench: 5x45kg, 5x52.5kg, 5x60kg, 5x67.5kg, 3x75kg, 8x60kg
Bent-over Rows: 5x37.5kg, 5x42.5kg, 5x47.5kg, 5x52.5kg, 3x57.5kg, 8x50kg (meant to be 47.5kg but it's dead easy.. reset my rows pretty low because my form was getting really shit in the mid-70kg's.. Focussing on staying horizontal and minimising hip drive)
Hey.. I am not sure what caused it, but I am having this slight pain right behind/opposite the knee.. The Back of the joint where the hamstring and calf comes together...
Not sure whether this is just muscle soreness or from my deep squats.. Now I go all the way down. This body part gets most stressed when you do Hamstring Curl though.. But I have been doing that for months now.. Could it be the problem?
But I can feel this pain only when I do a normal Leg curl (for quads where you press up)
Not really sure if it is my calf muscle paining or something else...
Not sure whether this is just muscle soreness or from my deep squats.. Now I go all the way down. This body part gets most stressed when you do Hamstring Curl though.. But I have been doing that for months now.. Could it be the problem?
But I can feel this pain only when I do a normal Leg curl (for quads where you press up)
Not really sure if it is my calf muscle paining or something else...
Don't bother doing leg extensions or leg curls. Deep squats and deadlifts are plenty for your legs, the only thing you might want to consider adding is calf raises.
What's the pain like? If it's a dull ache then it's likely just soreness, if it's quite sharp and random rather than constant - it's more likely to be a minor injury.
Dull ache, but gets sharper when I squat down (when I squeeze my calf and Hamstring).. Not sure what... Not exactly a trauma.. Must be a muscle sore.. But only started after I stared 5X5.. I think it started last thursday/friday
I like the leg curls though... It is one of my favorite exercise for the hamstring.. Also, I am doing a lot of accessories along with the lift as I also want to have a good looking bod... Will leave if the intensity gets to point where I can't continue..
Like today, I did a proper Chest routine after my 5X5
Incline and decline Press, Incline and Decline flies..
Seriously bros, read this study. I'm going to simplify it even further here.
Resistance exercise load does not determine training-mediated hypertrophic gains in young men
Eighteen men had their legs randomly assigned to two of three training conditions that differed in contraction intensity (% of maximal strength [1RM]) or contraction volume (1 or 3 sets of repetitions): 30% - 3 sets, 80% - 1 set and, 80% - 3 sets. Subjects trained each leg with their assigned regime for a period of 10 weeks, 3 times a week.
We made pre- and post-training measures of strength, muscle volume by magnetic resonance (MR) scans.
The results
30% of 1RM for 3 sets until failure - 6.8%1.8% increase in muscle size.
80% of 1RM for 3 sets until failure - 7.2%1.8% increase in muscle size.
A statistically insignificant difference!
In accordance with our previous acute measurements of muscle protein synthetic rates a lower load lifted to failure resulted in similar hypertrophy as a heavy load lifted to failure.
So why in perfect health would one want to lift extremely heavy weights and either slowly or catastrophically injure themselves?
If your 1RM max for bench press is 35kg dumbells, roughly you could be lifting 15kg to failure and experience the same growth as lifting 30kg dumbells, minus the risk of injury and adding excellent cardiovascular conditioning at the same time.
Resistance exercise load does not determine training-mediated hypertrophic gains in young men
Eighteen men had their legs randomly assigned to two of three training conditions that differed in contraction intensity (% of maximal strength [1RM]) or contraction volume (1 or 3 sets of repetitions): 30% - 3 sets, 80% - 1 set and, 80% - 3 sets. Subjects trained each leg with their assigned regime for a period of 10 weeks, 3 times a week.
We made pre- and post-training measures of strength, muscle volume by magnetic resonance (MR) scans.
The results
30% of 1RM for 3 sets until failure - 6.8%1.8% increase in muscle size.
80% of 1RM for 3 sets until failure - 7.2%1.8% increase in muscle size.
A statistically insignificant difference!
In accordance with our previous acute measurements of muscle protein synthetic rates a lower load lifted to failure resulted in similar hypertrophy as a heavy load lifted to failure.
So why in perfect health would one want to lift extremely heavy weights and either slowly or catastrophically injure themselves?
If your 1RM max for bench press is 35kg dumbells, roughly you could be lifting 15kg to failure and experience the same growth as lifting 30kg dumbells, minus the risk of injury and adding excellent cardiovascular conditioning at the same time.
1. Most likely untrained people (Noob gains)
2. Myofibrillar vs sarcoplasmic hypertrophy
3. Lifting to failure every time
As soon as your noob gains are over you will struggle making more progress with your girly weights/trying to feel the burn. There is a reason why the top bodybuilders also work on their strength.
But of course you can just ignore people with decades of experience.
Sigh, in untrained men you can get muscle growth from pretty much any load. The gains in muscle will be similar purely because it's not the load limiting muscle growth but the body's ability to add muscle mass at that stage.
Then there's not to mention the completely fundamental errors in that particular piece of research.
- A sample size of just 18 people?
- "Here, we aimed to test whether the same was true with acute exercise-mediated changes in muscle protein synthesis" - Hypertrophy happens when protein synthesis exceeds protein degradation, leaving out the degradation data makes the conclusion practically a moot point.
- There are studies showing that short term high volume work results in a rebound in hypertrophy. This does not continue long term though, and this study was done over a short timeframe.
Once you've been training a few months I can pretty much guarantee there'd be a big difference.
Incidentally, training to failure is more dangerous than training with heavier loads not to failure. Training truly to failure is mostly idiotic.
Basically, studies show this:
Lifting a higher percentage of your 1RM leads to better increases in bone density, strength, power, myofibrillar hypertrophy, ATP efficiency and a whole heap of other stuff.
Training in the higher rep range (8-20) is more optimal for sarcoplasmic hypertrophy and little else. If all you care about is being big then train in the 8-20 rep range.
If you actually care about the numerous health benefits of heavy lifting then you are better off training with heavier weights.
I've yet to see someone seriously injured that knew how to lift heavy weights. If you tear a bicep? Fixable. Hamstring? Fixable. Pec? Fixable. Rotator Cuff? Fixable.
If you play any other sport, then studies have confirmed that "injuries sustained during weightlifting training and weightlifting competition are substantially lower than injuries incurred from other sports such as football, gymnastics, or basketball", too.
"In college football players, time lost from injuries during weight training amounted to 1% of the time lost from injuries during football participation."
These are guys that train with heavy weights, that need strength and power in their sport.
Sport
Injuries (per 100 hours)
Soccer (school age) 6.20
UK Rugby 1.92
USA Basketball 0.03
UK Cross Country 0.37
Squash 0.10
US Football 0.10
Badminton 0.05
USA Gymnastics 0.044
USA Powerlifting 0.0027
USA Volleyball 0.0013
USA Tennis 0.001
Weight Training 0.0035 (85,733 hrs)
Weightlifting 0.0017 (168,551 hrs)
Just do a proper 5x5 routine and drop the accessory stuff. You're not helping yourself.
If you do starting strength or stronglifts, the only excusable accessory work to throw in is something like chin-ups.
Anything else will not be helping you, and will more than likely be detrimental to progress.
I'd keep your squats light for a session or two and see if the pain goes away, hard to tell from your description what it is.
There are similar studies using already trained individuals, I can't be bothered trying to convince someone like you anyway. Come back when you tear something.
For everyone else, this is Serge Nubret who lifted girly weights for his size, yet was built like Arnie.
He still had 20 inch arms at age 70...
Sets of 12-20 reps with 30 seconds rest in between sets. So it is impossible to train with very heavy weights. I used to do 225 kg max on bench press and I trained with only 70/100kg. I always use high volume and high reps. - Serge Nubret
But of course you can just ignore people with decades of experience.
he's telling you to do squats when you have knee pain.
i'm saying that squats aren't a magical exercise of unicorns - it's just a rounded way to train legs with one exercise. and unless you're so strained for time you don't have an extra half hour [i seriously doubt yall dont, you adsense and seo fags] - you can supplement a full leg workout without ever having to squat.
PS - knees are the most important thing i've ever learned i needed for exermacise. I wouldn't fuck with them. if squats hurt next session, id skip, and if they hurt the session after - I'd see a phys therapist. Knees are not to be fucked with.