bench and OHP are always the toughest

Sometimes I think bench and OHP are also the hardest to 'get' when it comes to maintaining tight form. Lately I've felt like I've really been getting my upper back solid as sh*t in my bench, and it makes it much easier... Fairly sure it actually shortens the ROM when you get it right.

squat is looking fairly good imo. just keep working on keeping your lower back in extension and tension in your hamstrings.

Also, you do have a fairly obtuse foot angle... be wary of your knees coming inside. It looks like they may be slightly.

basically the same comments with your dead. your form is def improving. just keep working on getting your lower back in extension.

also, don't lift your head so much. head position should actually be similar to the squat. neutral spine.

How does your food look like atm? Food is most important if you wanna become mr big guy.

I mean, 3000 kcal can be nice, and the macro's have to be right, but using ''clean'' food is also important.

Can also recommend bodybuild forums, and make a shedule for what you eat every day. Gl with it sir.

Thx for the comments, guys.

A typical day for me wood-wise:

7:30
Rye-bread w cheese, ham and veggies
Nordic kind of sour milk
Skimmed milk
Fish oil caps + vitamin-D

11:00
Rye-bread w cheese, ham and veggies
A fruit of some sort

13:00
Rye-bread w cheese, ham and veggies
A fruit of some sort

15:00
Rye-bread w cheese, ham and veggies
Nordic kind of sour milk

17:00
Meat/Fish + Pasta/Rice/Veggies (usually lean ground beef or salmon)
Skimmed milk

19:30
PWO-shake i.e whey and maltodextrin mixed w skimmed milk

21:30
Quark
Youghurt
Ice cream or something
Fish oil caps

That's what I typically eat every work-day (excluding PWO-shake on rest-days).
On weekends I eat similar breakfast and before-bed-meal but for lunch and dinner I eat mostly out, ranging from burger places / pizza joints to fine dining.

Also, last 3 weeks my daily averages have been ~3050 kcals and 27/42/31 macros (p/c/f).
27% of total energy equals 205 g of protein/day.

I guess it's time to accept the fact that outdoors-basketball season might be over soon.



So, time to figure out something else to do to warm up.
Maybe some mobility work?

I've been trying to aim for much lower carbs myself. Of course, for me this is largely because I saw higher than normal blood glucose levels in recent tests. I'd say add more fat and reduce carbs if possible.

Mobility work for sure, bestest warm-up. Your macros look fine.

Hmmm, yeah, As long as I'm getting in enough protein, feeling fine and gaining weight I don't really see any acute reason to change anything in my diet - for example favoring fats over carbs.
Although obv I have no idea how my blood glucose levels are.
Almost all of my carbs come from very low GI sources and overall I like to think that I eat pretty healthy (whatever that might mean).

For mobility work, does the routine in the link below seem reasonable (Joe D’s “Agile Eight”)?

http://www.defrancostraining.com/ask..._08-10-03.html

Or maybe I should just go and buy Magnificient Mobility-DVD and pick up whatever drills I find useful/fun from there?

If I do bodyweight squats and use my hands/elbows to shove my knees out (a'la SS-book/DVD) at the bottom, thats the foot angle I end up having.
So when I do weighted squats I should either concentrate on shoving my knees out more or use less wide foot angle?

Rye bread with cheese and ham... Dunno how far you wanna go, but it's not the best bb meal in the world sir. Ham < Chicken. Cheese = lol (lots of salt and you can get better fats) and bread <<<<<<<< rice/oats

Would start with better breakfast. Some oats with milk and whey protein is much better. Fast protein in the morning are important because you wanna give your muscle asap protein after recovering all night.

If you wanna become even more fanatic: Delete all the bread and cheese, and go for better carbs (so also delete the ice). Also the fruit is only sugar which you don't need at all. We go for quality food sir. I make for example once in a few days a hell load of rice for next 4 days and keep it in seperate boxes.

Instead of that, eat more eggs, tuna, nuts etc during the day. If you wanna have more info, let me know. But like I said, it's just a matter of how far you wanna go. You can also make some progress with this food, but there is simply a lot of room for improvement.

About macro's: seems fine, also dependent on your own goals. If you wanna loose fat at the same time, you can for example eat less carbs on days you don't train, and eat more protein and fat instead.

Gl sir!

About the squat: a lot of people say different things. I would just go for a nice vid on the internet.

http://www.bodybuilding.com/exercise.../barbell-squat

''Almost all of my carbs come from very low GI sources ''

So yeah, this isn't true: fruit, bread, ice...

Hmm, it kinda depends on the quality of the bread, no? I mean a very, very big part of my carbs come from bread that is made of 100% whole-grain-rye (14% of fiber).

Loui, you should probably read more of a log before you come in and start droppin' knowledge bombs like this:

a) OP isn't squatting like that
b) Almost every cue in that vid is terrible

I also suspect your nutrition advice is questionable, but I don't do nutrition advice... I don't tend to comment on things I know little about... trollface.jpg

Yeah, the reason I was fairly non-committal in that comment was because your foot position is not necessarily wrong and it is certainly possible to squat well with that foot angle.

It's just something to keep a close eye on as the weight gets heavier.

It doesn't currently look like it is a problem. Maybe take a front on video one day (you'll need a ski mask obv ).

Cheese I eat has 10% of fat and 1.2% of salt
Ham has 3% of fat. FWIW, I'd prolly eat chicken but I don't like the taste really.
Bread, see the post above.

I actually take a scoop of whey w milk in the morning, forgot to add that in my typical-day-post.

Sorry, but I don't really buy rice being a better source of carbs than whole-grain-rye. Brown rice is ok and I eat that every now and then.


I eat tuna every now and then, eggs not so much, there's no need really cos I prolly get 'too much' protein already and the fat in egg yolks isn't the best kind AFAIK. Nuts I might add in my diet, just to get some more 'good' fat.

Yeah, sure, but I'm not trying to lose fat right now LDO.

Ty.

HBBS? Also, WTF, lookin up instead of down-ish?

I am just saying what I see the pro's saying all the time about nutrition. I spend pretty much time on a forum where only professional athletes post. Do with it w/e you want. They just never eat bread/cheese and ham.

''And the fat in egg yolks isn't the best kind AFAIK''

Not true. Actually, it's one of the best.

http://www.jacn.org/content/23/suppl_6/596S.full#sec-3

http://www.weightrainer.net/nutrition/fats1.html

And yeah, dunno what sort of bread you exactly mean, but guess know what you are doing

All right.
I reckon 4-5 o'clock and 7-8 o'clock are pretty much the only angles I can video in my one-man-gym, damn, I din't plan/build it w videoing in mind. But I'll try, maybe I can get something recorded.
And yeah, ski mask obv

Re: eggs, not completely sure about the quality of fat in them
But I get enough protein from other, mostly less fatty, sources, and then try to get in fat from other, presumably better, sources (like olive oil).
But yeah, I don't think it even matters too much.

Re: Whole-grain-rye-bread.
I think our perception of bread in Finland is much different from the one in most other countries. Also, I don't think the bread I, and most finns, mostly eat is readily available in many other countries, maybe in Russia.
It's sorta considered 'super-food' around here.

Hehe yeah, do you have a pic of the super food? I am curious now lol. Thinking about going on holiday in Finland because that would mean I am able to eat bread ^^

Not the best pic in the world but that's what I mostly eat.
But it might be the case that if ur not a finn u'd think it tastes like ****

Also, Rye-McFeast: (yummy although McD's doesn't use the best kind of rye-bread imo)

lol euros itt