motiv ation....not enough results

[rasczak]

this is the stronglift plan

Workout A Workout B
Squat 5x5 Squat 5x5
Bench Press 5x5 Overhead Press 5x5
Barbell Row 5x5 Deadlift 1x5
Dips 3xF Pull-ups/Chin-ups 3xF

Three non consecutive days ina row.

I myself am using the rippetoe program which is

Workout A Workout B
Squats Squats
Bench OH Press
Deadlifts Bent Rows or Power Cleans

All 3x5. I have lost quite a bit of fat from this program along with eating at a caloric deficit for the most part (i have had my moments of weakness ) but my weight has pretty stayed within thw 215 - 218 range lowest being 213, but I was extremely hungry that day. I have put on more muscle mass (just ask my wife, she'll vouch for me lol) and I now when I play basketball I don't feel so heavy and can actually jump again.

 

[skywhr]

had 1800 calories today
forgot I had the pork shoulder...
Im not hungry Im not starving myself

 

[KoolDrew]

Originally posted by: skywhr
had 1500 calories today

Stop starving yourself.

 

[skywhr]

im not dude
I had

breakfast
1 boca patty @ 5:30am 100cal
3 hard boiled eggs @ 8:30am 242cal

2 scoops of protein @ 9:15am 240 cal

dynamite @ 9:30am 100cal
work out @ 10:00am
reload @10:45am 100cal

lunch
stuffed chicken breast @ 11:30am 230cal

2 scoops of protein @ 2:30pm 240cal

dinner
6 oz smoked pork shoulder 200cal
2 salmon fillets 8 oz total 6:00pm 200cal
1 cup of green beans 35cal

1687 calories

 

[KoolDrew]

im not dude

Yes, you are. You're eating 1500 calories. You're not a 130 pound girl. Stop eating like one.

 

[SociallyChallenged]

Originally posted by: skywhr
im not dude
I had

breakfast
1 boca patty @ 5:30am
3 hard boiled eggs @ 8:30am

2 scoops of protein @ 9:15am

dynamite @ 9:30am
work out @ 10:00am
reload @10:45am

lunch
stuffed chicken breast @ 11:30am

2 scoops of protein @ 2:30pm

dinner
2 salmon fillets 8 oz total 6:00pm
1/2 cup of green beans

If you're eating only 1500 calories, there's no way you can say you're not starving yourself. Volume does not dictate if you're eating enough - calories do. And the calories say that you're not eating enough.

 

[skywhr]

sorry for the miscalculation.
i eat when I get hungry and Im not
everytime i got hungry today i ate i swear

 

[skywhr]

Originally posted by: SociallyChallenged

Originally posted by: skywhr
workout

monday & thurs I work chest, biceps, triceps, crunches and calf raises

tues & fri I work shoulders, back, legs, squats, crunchs and calf raises

I use freeweights mostly and some smith machine

Well, I'm gonna go ahead and tell you this without being concerned with your results. Why do you work abs and calves everyday? They are the same as normal muscles and need a day of rest too. If you involve any weight in those exercises, do them every other day. Also, don't ever use the smith machine. That is a piece of crap and you are more prone to injury with it that you would be using the squat rack for any exercises you do with the smith.

Also, track your calories, make sure they are on par and everything's ok. Eyeballing your calories is a terrible idea. On top of that, start some cardio. If you don't like your results, cardio will take you that extra step in burning extra calories during a workout session.

Just wanted to ask, how does using a smith machine make you more prone to injury? Ive never heard that before, was just wondering.

On the starving myself, I think I understand what your saying about volume. I dont know if I was just having an off day where I wasnt hungry, but I really havent been hungry today. Im usually hungry most of the day and Im sure I will eat more tomorrow. I try to choose the right foods.

Anyway sorry for my naivety. I track most all of my food in an excel spread sheet keeping track of calories, carbs, & protein. I kinda fell out of habit in that last few weeks cause I was eatting salads for lunch and they dont carry nutrition info when you make it yourself from a fresh bar.

Thanks for all of your advice and help.

 

[SociallyChallenged]

Originally posted by: skywhr
sorry for the miscalculation.
i eat when I get hungry and Im not
everytime i got hungry today i ate i swear

That doesn't matter, you need to keep track of your calories using something like FitDay. I can get by with 1200 calories and not be hungry. Is that healthy? No way in hell. If you want results, you NEED (there is no other option) to eat more. Keep that in check and I bet you you'll see some better results.

 

[gramboh]

The theory on smith machines for things like squats, bench, shoulder press etc. is that it locks you into a fixed plane of motion, you do not have to balance the weight, so your stabalizing muscles do not get activated. When the weight gets heavier (on say a freeweight exercise), your strength imbalance will show as the balancing muscles will be too weak and you are more prone to hurting yourself.

E.g. if you only squat in a smith, the muscle connections to your knee (e.g. end of hamstring) will not get as good a workout, then when you have to actually balance a load with your knee in say sports, it will not be as stable (in theory).

 

[spamsk8r]

Diet looks okay, but definitely go for a bit more food. I would never recommend less than 2000 calories for a man (unless they were very short, or it was only for a very short period of time). Just add in a handful of walnuts at the end of the day and you'll be fine.

 

[SociallyChallenged]

Originally posted by: gramboh
The theory on smith machines for things like squats, bench, shoulder press etc. is that it locks you into a fixed plane of motion, you do not have to balance the weight, so your stabalizing muscles do not get activated. When the weight gets heavier (on say a freeweight exercise), your strength imbalance will show as the balancing muscles will be too weak and you are more prone to hurting yourself.

E.g. if you only squat in a smith, the muscle connections to your knee (e.g. end of hamstring) will not get as good a workout, then when you have to actually balance a load with your knee in say sports, it will not be as stable (in theory).

This is why. It restricts your range of motion and limits you to only going up and down. However, if you watch someone do a squat, they have to balance it using their stabilizer muscles. This is beneficial for avoiding injury in everyday life. Say you wanted to pick up a large dresser. What happens if you don't have the stabilizers? You either blow out your knee or pull something - neither of which are beneficial. It is a machine. Machines are poorly developed, often times, in their efforts to utilizer stabilizer muscles. They pretty much set you up for hurting yourself. Be careful with that and just use a normal squat rack.

 

[imported_Imp]

I've been working out for just over 1 month now, and am satisfied with results. A few weeks back though, I was feeling like I was 'stuck' and the beer belley wasn't going anywhere. Then I worked out extra hard for a few days inadvertently (had to run errands, walked, then still did regular routine). While I wasn't really in it for weight loss, it goes to show that you can work harder and/or eat less to get you that bit further.

 

[SociallyChallenged]

Originally posted by: Imp
I've been working out for just over 1 month now, and am satisfied with results. A few weeks back though, I was feeling like I was 'stuck' and the beer belley wasn't going anywhere. Then I worked out extra hard for a few days inadvertently (had to run errands, walked, then still did regular routine). While I wasn't really in it for weight loss, it goes to show that you can work harder and/or eat less to get you that bit further.

The problem isn't quite like that for the OP though. Eating less would actually be detrimental to his weight loss since his body would continue to stay in a sort of starvation mode. He has to eat more to lose weight. It seems counterintuitive, but it's what the body does when faced with certain situations.

 

[IceBergSLiM]

Ok you need to get over the whole weight thing when what you really should be concerned with(and what everyone is concerned about) is body composition...

so whats the solution.......Weekly measurements. Its a discipline but once per week take the following measurements and track them in a spread sheet. These numbers for the most part should be decreasing as your body composition switches from mostly fat to mostly muscle. I am assuming you want to be strong and muscular rather than skinny and weak. Other than that it all most of it comes down to your diet.

Love handles
thigh
calf
Chest ? nipple
between belly and nipple
shoulders
upper arm
neck


Also on the day you measure take pictures from the same standpoint front shot, back shot and side shot.

This is about accountability.....when you can see hard numbers change and compare pictures you can really see your progress. THat IMPROVES your motivation.

 

[MegaVovaN]

Originally posted by: IcebergSlim
Ok you need to get over the whole weight thing when what you really should be concerned with(and what everyone is concerned about) is body composition...

so whats the solution.......Weekly measurements. Its a discipline but once per week take the following measurements and track them in a spread sheet. These numbers for the most part should be decreasing as your body composition switches from mostly fat to mostly muscle. I am assuming you want to be strong and muscular rather than skinny and weak. Other than that it all most of it comes down to your diet.

Love handles
thigh
calf
Chest ? nipple
between belly and nipple
shoulders
upper arm
neck


Also on the day you measure take pictures from the same standpoint front shot, back shot and side shot.

This is about accountability.....when you can see hard numbers change and compare pictures you can really see your progress. THat IMPROVES your motivation.

Listen to this man, he is right.

I do same thing for my lifts/cardio. When I see that 3 months ago I barely could run 15 minutes, and now I run 5 freakin miles, I know I pwn.