****Official Beginner Question Thread**** - Page 972

OK from what I had its one cup of sweet potato has 2.1G of protein 27 carbs no fat 114 calories. A Cup of chicken has 38 protein 0 carbs 19 fat 335 calories. White rice is 4.2 protein 45 carbs almost no fat 206 calories. And mixed veggies are 2.2 protein 5.9 carbs .5 fat 37 cals.

So on the daily the goal is 2 cups of sweet potatos 3 cups of chicken 3 cups of rice and 2 cups of veggies. One thing of yogurt the triple 0 greek yogurt. One cup of Old fashioned oatmeal mixed in 2% milk and two one scoop shakes in 2% milk.

Pretty sure thats everything.

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01-18-2017 , 04:46 PM

#24277

Tommy_Tomich969

old hand

Join Date: Jan 2012 Posts: 1,976

So, um best ways to tone those man boobs without weighs? Have gradually gone from about 250 to 160ish in the last 6 years but chest needs work. Just press ups/squats/sit ups?

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01-18-2017 , 07:15 PM

#24278

Mr.mmmKay

Drugs are bad...

Join Date: May 2011 Posts: 20,176

push ups are about the only bodyweight exercise that hit the chest

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01-18-2017 , 09:09 PM

#24279

welsh-witch1

old hand

Join Date: Jan 2011 Posts: 1,968

i know this might sound nooby but i weighed today and im lightest ive been in years and 4lbs lighter than when i first started training and like 18lbs from my peak weight like 6 months ago but i look the biggest ive ever been and im not sure if ive got that much leaner and im trying to bulk what do you think the issue is im not eating enough carbs and im actually getting leaner or am i still getting them newbie gains that burn fat an put muscle on?

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01-18-2017 , 10:56 PM

#24280

nuclear500

Carpal \'Tunnel

Join Date: Aug 2004 Posts: 10,516

There's a phenomenon when you are fat but have muscle- as you lose weight you begin to look smaller, but then a magic threshold hits and muscle begins to form the shape and you start looking bigger in a good way.

That bf % is very person dependent

Some might argue it's not until sub 10....but a sub 10 is a loco 14 so....

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01-19-2017 , 12:13 AM

#24281

Holliday

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Join Date: Oct 2008 Posts: 22,226

Quote:

Originally Posted by Tommy_Tomich969

So, um best ways to tone those man boobs without weighs? Have gradually gone from about 250 to 160ish in the last 6 years but chest needs work. Just press ups/squats/sit ups?

If you can do it, a "typewriter" will work the chest. Do a wide-grip pullup and lock off at the top. Pull yourself all the way over to one side and hold there for a few seconds, then pull over to the other side, and just keep repeating. Obviously not just the chest involved.

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01-19-2017 , 01:57 AM

#24282

loco

The First Golden

Join Date: Jul 2008 Posts: 14,843

Quote:

Originally Posted by Tommy_Tomich969

So, um best ways to tone those man boobs without weighs? Have gradually gone from about 250 to 160ish in the last 6 years but chest needs work. Just press ups/squats/sit ups?

You are skinnyfat.

Cut down to 140 or start lifting weights to gain LBM. Your choice. No other options.

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01-19-2017 , 10:13 PM

#24283

Tommy_Tomich969

old hand

Join Date: Jan 2012 Posts: 1,976

I haven't weighed 140 since I was about 16, and a track/cross country runner. Short of becoming a marathon runner, zero chance I could get to that weight again.Option B then I guess.

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01-20-2017 , 03:10 PM

#24284

loco

The First Golden

Join Date: Jul 2008 Posts: 14,843

Quote:

Originally Posted by Tommy_Tomich969

I haven't weighed 140 since I was about 16, and a track/cross country runner. Short of becoming a marathon runner, zero chance I could get to that weight again.Option B then I guess.

A mighty fine choice. You could start with

A push-up and pull-up program (google or app on phone) and workout at home.

then

Add a weight vest to the push-ups/pull-ups.

Then
Get on a lifting program so you can hit lowerbody too.

Then look a Greek statue and walk shirtless everywhere. Easy game.

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01-23-2017 , 08:34 PM

#24285

Tommy_Tomich969

old hand

Join Date: Jan 2012 Posts: 1,976

Thanks for the info Loco. Can you buy weight vests from health stores and the like?

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01-23-2017 , 11:07 PM

#24286

nuclear500

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Join Date: Aug 2004 Posts: 10,516

Quote:

Originally Posted by Tommy_Tomich969

Thanks for the info Loco. Can you buy weight vests from health stores and the like?

Yes, but they tend to be more expensive then if you just go to Amazon.

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01-25-2017 , 06:08 PM

#24287

nyc999

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Join Date: Sep 2004 Posts: 18,660

Wondering if anyone has any lifting recommendations...

I have done something to my left tricep which causes pain anytime I try to do any type of lifting which uses it - for example, it takes about 3 push-ups for the pain to set in. My doctor said this type of micro-injury will need to heal on its own and not to aggrevate, though at the same time I don't want to go months without any kind of upper body exercise.

Any recommendations for upper body workouts which can minimize harm to my tricep and help me maintain strength? Every word combination info Google returns tricep rehab exercises.

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01-25-2017 , 06:15 PM

#24288

kidcolin

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Join Date: Jan 2005 Posts: 109,033

Kinda hard to maintain upper body strength with a fubar to tricep. You can try various presses to see if any specific angle doesn't bother it. Otherwise you can do curls and rows.

What exactly is the injury? Is it a tear?

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01-25-2017 , 08:20 PM

#24289

MortalWombat

Pooh-Bah

Join Date: Sep 2004 Posts: 5,125

If this is a muscle belly injury, would it not be appropriate to do the Bill Starr rehab method?
https://chicagosc.com/starr-rehab-pr...muscle-injury/

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01-25-2017 , 08:33 PM

#24290

nyc999

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 18,660

I'm not exactly sure of the injury, to be honest my doctor was fairly nonchalant in the diagnosis. I don't think it's a tear - I feel sensitivity when I push down on the tricep but it's not extreme pain. Only when lifting does it get worse. Doc basically said wait it out but I plan to go back if not better in a month.

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01-26-2017 , 01:38 AM

#24291

kidcolin

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Join Date: Jan 2005 Posts: 109,033

that's what I was getting at Mr Wombat.

is it sensitivity near a joint, like tendonitis?

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01-26-2017 , 04:44 AM

#24292

Mr.mmmKay

Drugs are bad...

Join Date: May 2011 Posts: 20,176

You can still do any type of row/pull up/curl exercise I guess

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01-26-2017 , 10:39 AM

#24293

Faluzure

veteran

Join Date: Dec 2005 Posts: 2,986

Every time I do strict overhead presses >~70# I strain what I think is my levator scap, but might be something else running from my shoulder blade to neck.

I can post form videos at some point, but is there another shoulder exercise or group of exercises I should try as a substitute. I've tried taking time off and resetting at lower weights and slowly building up, but I end up aggravating it every time I progress on weight.

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01-26-2017 , 11:08 AM

#24294

Syndr0m

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Join Date: Aug 2008 Posts: 7,177

Are you warming up enough?

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01-26-2017 , 11:13 AM

#24295

Faluzure

veteran

Join Date: Dec 2005 Posts: 2,986

Generally I do bar x 10 and 1x5x55 beforehand at the very least. Maybe I should do some more?

I should also mention since it might be relevant that I do ohp directly after bench.

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01-26-2017 , 12:02 PM

#24296

Syndr0m

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Join Date: Aug 2008 Posts: 7,177

You should definitely do a lot more warming up imo, especially if you have problems like you do.

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01-26-2017 , 01:18 PM

#24297

Faluzure

veteran

Join Date: Dec 2005 Posts: 2,986

That seems pretty reasonable, I'll give it a try before abandoning ohp. I'll add in more unweighted sets and look for some other warm up exercises.

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01-26-2017 , 02:21 PM

#24298

Holliday

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Join Date: Oct 2008 Posts: 22,226

Quote:

Originally Posted by Faluzure

That seems pretty reasonable, I'll give it a try before abandoning ohp. I'll add in more unweighted sets and look for some other warm up exercises.

Are you shrugging at the top of the OHP? You should be.

For warmups you might try some pull aparts and/or light raise and rotation type stuff, and I like to mix in some light dumbell OHP, particularly one arm at a time with plates so there's a little balancing involved. Even a few minutes of rowing machine is good.

Speaking of balance; pullups and working the antagonists. Not just warmup but strengthening in general.

Also, you might try it before benchpress or even skip the bench entirely that day to see if that affects it.

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01-26-2017 , 02:37 PM

#24299

Faluzure

veteran

Join Date: Dec 2005 Posts: 2,986

Quote:

Originally Posted by Holliday

Thanks, I normally only do pullups on back days and rowing on cardio days, but I'll give them a shot along with the pull aparts and db presses for warming up.

I do shrug at the top of the ohp, or at least try to. I'll have to take some form vids and make sure that's happening I guess.

Right now I'm doing 6 days/week. Squat/dl, bp/ohp, cardio, squat/back accessories, bp/ohp, cardio, rest. Might try moving bp or ohp to cardio days.