****Official Beginner Question Thread****

[Wondercall]

I'm getting my 8 hours a night but lately after my workday I'm exhausted and its been tough to get my ass into the gym. I've stopped drinking caffeine for the most part due to stomach issues. Anything else I should look into?

[nuclear500]

My Internet Degree in Psychology says you have a stressor you aren't admitting to or acknowledging is there.

[Wondercall]

I dunno. I'm definitely getting 8 hours... its interrupted from time to time because I have to wake up to pee, cat jumps on me, etc. My day consists of me sitting on my ass getting yelled at. Its obviously not physically exhausting but it can be mentally. Usually when I get home I just feel like going to sleep.

[pepper50000]

How often do you guys take time off working out? I've been working out 4 months straight mostly doing SS and I feel like I'm overtrained. I'm thinking about taking 2 weeks off to get fresh for another 3 months or so. Is this standard? My body kind of aches and I've stalled on my lifts and have a couple of niggling minor muscle strains in my back so I figure it's a good time anyway to do it

[pageh656]

wouldnt take 2 weeks off but if you think your body needs a couple extra days do it and see how you feel. of course you can take as much time off as you want but im just sayin play it by ear. you could also be ready to switch to the advanced novice template or something like GSLP if recovery is becoming an issue. eating and sleeping more would both also help with progression and recovery

IMO

[squeek12]

I downloaded the MyFitnessPal app today. Is this a good app or are there better ones? At 5'7" 180 lbs. it calculated a goal of 1600 cals daily. I'm trying to get down to 150 or so. Does that all sound about right? I do plan on working out but it's going to be slow going on that front since I'm a complete novice and don't have a buddy or gym membership. I've been reading this forum the last couple days and watching a few videos. Next week I'll be starting a regular program.

Also, I've only eaten 2 meals a day for as long as I can remember. I'm just not a breakfast person. Is this bad? Here's what I ate today as an example of what my diet plans are:

Breakfast - 1 cup of coffee with a little creamer and 2 tsp of sugar. (about 50 cal)

Lunch - Shrimp sauteed in butter over rice with a side of corn. Moderate serving size. Maybe 1 cup of white rice, 6 oz. of shrimp, and 1/2 c. of corn. Half a can of coke zero. (about 550 cal)

Dinner - 4 oz. tuna steak grilled with a light coating of EVOO, spinach salad with a few tomato slices and a tbs of salad dressing, and a zucchini sliced and grilled. 1 beer. (about 600 cal)

Sweet tooth remedy - 1/2 of a Little Debbie brownie with a cup of 2% milk (about 250 cal)

Total cal - about 1450

c'est bon?

[pageh656]

should be a good starting point, as long as you track caloric intake and your bodyweight, after a few weeks you will have a good idea of whether its the rate of weightloss that you are looking for. its fine not to eat breakfast if you arent hungry especially when tryin to lose weight. a lot of ppl here do intermittent fasting, heres a good overview and a site that has good info on overall nutrition...

http://www.leangains.com/2010/04/leangains-guide.html

and heres a good one about keys to weightloss

http://alwyncosgrove.com/2010/01/hierarchy-of-fat-loss/

hope this helps, focus on calories and protein for your diet

[cha59]

Originally Posted by -C-P-

If they have barbells, you can clean the bar up to your shoulders and do front squats. Also, goblet squats w/DBs.

Originally Posted by MortalWombat

If you can clean the weight up to the rack position, I would do front squats, or do goblet squats with dumbbells before I would use that thing.

Originally Posted by KPowers

I think asking someone who has never lifted a barbell in their life to start cleaning to front squat is asking an awful lot.

yeah, this^

Start with goblet squats. Get good at doing those first, then if you are able to get decent at cleans and are good at goblet squats, progress to cleaning the barbell and doing front squats later.

That machine is not good at all.

http://www.t-nation.com/free_online_...let_squats_101

[Bluegrassplayer]

I have shown a lot of improvement on my squats but recently as i add 5kg to my weight i am encountering a problem. My right knee will buckle in for less than a half second and then go back to normal. By the second day i do that weight i no longer have that problem and it does not affect more form other than tjat half second. I have no pain in my knees after but this still cant be good. Anyone have any tips? Thanks in advance.

[stressed]

I must be doing it wrong. Many people brag about how much more energy they have and feel so great after a workout.

Me on the other hand feel exhausted and just wanna rest after exercisibg. Where is the boost of energy?

[GMan42]

Sounds like you're probably doing it right. After a good w/o I'll feel great and exhausted, if that makes sense.

[Aidan]

Originally Posted by Bluegrassplayer

I have shown a lot of improvement on my squats but recently as i add 5kg to my weight i am encountering a problem. My right knee will buckle in for less than a half second and then go back to normal. By the second day i do that weight i no longer have that problem and it does not affect more form other than tjat half second. I have no pain in my knees after but this still cant be good. Anyone have any tips? Thanks in advance.

It probably just means that each work set is close to the limit of what your body can lift, but doing the lift makes it adapt enough so that next time you're stronger and can make it without compromising form - it is now too easy! Better to be on this edge than within your comfort levels.

As always, post a form check vid if you are very concerned about it.

[DeadMoneyWalking]

Originally Posted by stressed

I must be doing it wrong. Many people brag about how much more energy they have and feel so great after a workout.

Me on the other hand feel exhausted and just wanna rest after exercisibg. Where is the boost of energy?

For me in kicks in 3 hours after a meal. I can't leave the couch before that.

[Bluegrassplayer]

Thanks aidan

[Syndr0m]

Today a friend of mine told me today that I kind of make a Z-movement with the barbell when I do deadlifts. Is that normal? I pay a lot of attention to form and thought I was doing pretty fine after watching tons of vids and reading stuff from Rippetoe.

Basically this is how I do it:

• Take of shoes
• Put feet at shoulderwidth with toes just coming out of the other side of the barbell
• Bend over and grab the barbell with straight legs
• Go through my knees until my upper legs are parallel with the floor
• Stand up while letting the barbell slide against my shins (I've got red lines there because of DL) and upper legs, while keeping my back straight the whole time, and make sure I dont hyperextend at the end

I think because I'm 6ft4 my shins get over the barbell pretty far, and maybe that's why the barbell makes the Z-movement as I go up. If I would try to lift the barbell up in a straight way, my back would curl and I'd have to move my ass up first to straighten my legs... That can't be right?

Does this make sense?
I will try to post a movie ASAP, but if something sounds wrong please enlighten me already

TY