...lol euros? He mean euro#1's but he ain't know it...

Seems better than our bread indeed.

I wish they are gonna serve the Rye-McFeast here as well. Much better than the stupid white bread they have over here.

Edit: would obv ask for an extra piece of meat, an extra egg and no cheese lol.

Those seem fine, although I'd advise both SMR work with a foam roller and mobility work. I'd get the MM DVD or Assess&Correct (way more stuff, more expensive).


LoopingLoui's post is chock full of FPS and downright bro myth stuff. Eating super strict according to mostly irrelevant standards is not good for compliance and general enjoyment of life. For example, avoiding cheese is lol. Cheese is delicious. Why do you hate life?

Example of brohamdom:
Which is lol. See e.g. alan aragon or the leangains guy for why this is patently BS (with research included).

Before you respond with a wall of text LL, I'm not interested in debating another H&F forum newb who'll disappear forever after a short while on the same subject that's been beaten to death.

AFAIK, they're only served in Finland and Denmark.

FWIW, the first 2 steps of the 8-step-routine I linked are foam-rolling IT-bands and adductors and 3rd step is SMR'ing glutes w lacrosse-ball.
In addition to those I usually also foam-roll quads, hamstrings and upper-back before working out.
After quick rolling I do my warm-up which so far has been random bb-stuff.

But yea, Maybe I keep doing SMR and buy the MM-DVD and pick some mobility drills from there.

Re: protein: What about eating 'slow' protein before bed? Are the benefits of that scientifically proven?
I tend to eat quark, which is full of casein protein before bed.

You can check out my log a few pages back to see which MM stuff I do e.g.

You can largely ignore timing of eating in general. Hitting the cals and macros is basically the only thing that matters. See e.g. http://forum.bodybuilding.com/showth...hp?t=123915821.

ETA: haven't read basically anything on bb.com, some good stuff there like this post which explains the basics of nutrition in the most general terms possible.

Maybe sounds strange, but I agree with you Soulman, lol. Like I said before, it's just a matter of how far you want to go. I think I was pretty clear about that. I also think really fast protein like whey in the morning is BS unless you want to do matches, and the most important thing is indeed hitting ur macro's. Maybe I wasn't clear enough, but I did mean you should eat more protein in the morning than only a slice of ham and also not quark/casseine.

Still disagree about the cheese fwiw, because I do think too much salt is bad for you. But if you eat healthy overall, sometimes a piece of cheese is obv not a problem. It's only a problem if you eat for example a lot of bread each day with a lot of salt, eggs with salt, salt in meal you eat in the evening, salt in the ham you put on your bread, etc. Just watch the total salt intake

All right, I'll check em out.
Yeah, for sure, strictly bodyweight-wise, overall cals are the only thing that matters.
And if the goal is to gain muscle or maintain muscle, in addition to cals, getting in enough protein is the key.
Rest is just minutia but if those two most important things are in control then some emphasis can be put on that minutia.

LL: the point is, it doesn't matter if one gets his protein in the morning or in the afternoon or whatever as long as he gets enough of it during every day. But yeah, I get ~40-50 grams in my breakfast.
What do you consider being a lot of salt? I think I usually eat like 150 grams of cheese per day and get like 1.8 grams of salt from it.
And ofc I eat ham that doesn't have sodium glutamate in it.

http://www.menshealth.com/mhlists/fo...d_Pressure.php (short article, AA has more on this in his research review which I can't link)

Cool stuff sir. Do you have more on this? Very interesting I mean, saying simply ''its a myth'' isn't enough for me. Wanna have more recourses

2 gram a day is np. Don't worry about it

Edit: did some research, and I guess you are right mr Soulman.

From all of Lyle McDonald's stuff, I really like this quote to show how much of nutritional research is faulty. The bolded part is key.

From http://www.bodyrecomposition.com/nut...roversies.html.

13.12.11 Cool date.

SS-Workout # 13

SQ:

3 x 5 x 52.5 kg / 116 lb

I tried narrower stance and less acute foot angle this time but I think that led my knees traveling more forward than w wider stance / obtuse foot angle.
So, I guess I'll be using wider stance in the future.

BP:

3 x 5 x 51.5 kg / 114 lb

I failed the last rep of 2nd set, maybe my rest-time was a tad short between 1st and 2nd set.

HC:

3 x 5 x 32.5 kg / 72 lb

Food:

During week #4 I ate ~4300 kcals surplus

BW - 65.6 kg / 145 lb (+1.8 kg / 4 lb)

BTW, that's exactly how much I should be weighing according to my cals in / cals out -calculations.
Gaining 0.6 kg / 1.3 lb per week so far - slowly but surely getting bigger.

^ ty.

15.12.2011

SS-workout # 14

SQ:

3 x 5 x 55 kg / 121 lb

OHP:

3 x 5 x 36.5 kg / 81 lb

I missed a rep with this weight last time so re-did it - no problemos this time.

DL:

1 x 5 x 80 kg / 177 lb

Yesterday was the first time I ever paid any attention to my rest-times.
Basically what I did was no rest (other than time needed to change/add plates) between warmup-sets and 3 minutes between work-sets.
I also rested 3 minutes between different lifts.
Overall the entire workout took pretty much exactly an hour (+ general warm-up).
Standard?

3 mins is fine at first. You'll prob need to increase as you go, up to 5 mins or more.

17.12.2011

SS-workout #15

SQ:

3 x 5 x 57.5 kg / 127 lb

BP:

3 x 5 x 51.5 kg / 114 lb

I missed a rep with this weight last time so re-did it - no problemos this time.

HC:

5 x 3 x 35 kg / 77 lb

Yeah, obv lift- / weight-dependant, so far 2 mins seem to be fine with hang-cleans whereas with squat and bench I seem to need ~3-4 mins.

20.12.2011

SS-workout #16

SQ:

3 x 5 x 60 kg / 132 lb

OHP:

3 x 5 x 38 kg / 84 lb

DL:

1 x 5 x 82.5 kg / 182 lb

A few videos from today's workout.

Squat, workset 2:



Press, workset 2:



Deadlift:



As always, any critique/advice is very much appreciated.

squat: Weight is coming forward at the bottom, but getting better all the time.

Maybe the "chest up/shoulders back" cue will help you... or just "weight on your heals"

dead: Also looking good. Losing a little extension in your lower back towards the end of the set.

Weight coming forward has been my biggest issue w squat from the get-go. Everything seems to go fine first half of the descent but then I start falling down/forwards instead of down/back.
But yeah, I guess it's not as bad as in the beginning and I'm positive that some day soon I'll truly get it.

Yup, will need to focus on keeping lumbar extended / everything tight.
(and obv not just w deadlift but all the lifts)