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Weightlifting: Starting Strength
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ravzanpat123 Offline
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Post: #151
RE: Weightlifting: Starting Strength
Going strong on this. Just over a month into it. I worked out a while ago but I stopped so it's all about getting back into things again.

6'0, 175 lbs, 14% bodyfat. I'm currently:
Benching - 115 lbs
Deadlift - 220 lbs
Stopped squatting as I injured my knee in a football/soccer match and the pain came back. So i'm leg pressing 265 lbs - 3 sets of 16 reps high intensity
Overhead press (military press) - 65 lbs
Power Clean - 83 lbs

The routine is starting to get a bit repetitive and my motivation has dropped slightly. I will keep going but I will probably change things in 2/3 weeks.

At what sort of size/lifting numbers would you expect a guy to stop on Starting Strength? I'm obviously lifting for the aesthetic benefits
06-22-2013 09:03 AM
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dog24 Offline
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Post: #152
RE: Weightlifting: Starting Strength
Why would you change things up? Its a proven routine that will give you results as it is. No need to change things... My advice would be run this program until you cant make linear progress anymore for most people that would be at around 315 squat you will probably need to keep doing this for 4-6 months? Then i would recommend doing 5/3/1 or sheiko try to get big numbers before doing a bb split even if your goal is just aesthetics specially if you plan on staying natty
06-22-2013 09:21 AM
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ravzanpat123 Offline
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Post: #153
RE: Weightlifting: Starting Strength
(06-22-2013 09:21 AM)dog24 Wrote:  Why would you change things up? Its a proven routine that will give you results as it is. No need to change things... My advice would be run this program until you cant make linear progress anymore for most people that would be at around 315 squat you will probably need to keep doing this for 4-6 months? Then i would recommend doing 5/3/1 or sheiko try to get big numbers before doing a bb split even if your goal is just aesthetics specially if you plan on staying natty

Sorry for the late reply. I'm going to University at the end of September and I want Freshers to be a pussy paradise. My strength has improved on this program, but my body hasn't really improved that much. I would take a good body over strength any day. Currently:
Deadlifting - 265 lbs
Bench pressing - 122 lbs (but i think i can easily get higher)
Overhead pressing - 78 lbs
Power Clean - 91 lbs
07-04-2013 12:17 PM
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w00t Offline
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Post: #154
RE: Weightlifting: Starting Strength
so after commiting to the program for a whole month you want to drop it because youre not seeing results?
and youre not even squatting?
(This post was last modified: 07-04-2013 12:23 PM by w00t.)
07-04-2013 12:23 PM
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Hades Offline
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Post: #155
RE: Weightlifting: Starting Strength
Have you considered having a doctor look at your knee?
If you're getting pain while squatting but not while doing "intensity leg press" then you probably have form issues.
Making a serious change in body composition can take anywhere from six months to years and wanting to change the program because you haven't seen enough results in just a month is a bad idea. You don't even have the movement patterns nailed yet, especially if you don't have a coach.
(This post was last modified: 07-04-2013 01:00 PM by Hades.)
07-04-2013 12:54 PM
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dog24 Offline
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Post: #156
RE: Weightlifting: Starting Strength
Guys take this strength vs aesthetics too far, if youre a newbie (which you are and will be for at least 6 more months) as long as youre getting stronger your muscles WILL get bigger. Now if you already have a 500 lbs squat and want to get it up to 700 with a strength program in that case yeah youll probably not gain that much mass anymore. No wonder youre not seeing results .... after a month in a wheelchair and two on crutches im already benching 200 for reps. Dont give up yet get stronger
07-04-2013 01:17 PM
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Hammer Offline
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Post: #157
RE: Weightlifting: Starting Strength
You're doing great. I will say you might want to see the time you're putting in the gym. If I had to do more then an hour each session I'd get bored of my routine within a few weeks. I keep it simple. 40-50 minutes no more then that. Nothing but heavy lifting. After that if I want i'll grab some swimming trunks and cool off at the pool/jacuzzi. Go twice a day sometimes too just keep the sessions atleast 6 hours apart and keep with the 40-50 min time frame. Might make going to the gym easier for you. I'm addicted.
07-04-2013 01:49 PM
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Vaun Offline
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Post: #158
RE: Weightlifting: Starting Strength
(06-22-2013 09:03 AM)ravzanpat123 Wrote:  6'0, 175 lbs, 14% bodyfat. I'm currently:
Benching - 115 lbs
Deadlift - 220 lbs
Stopped squatting as I injured my knee in a football/soccer match and the pain came back. So i'm leg pressing 265 lbs - 3 sets of 16 reps high intensity
Overhead press (military press) - 65 lbs
Power Clean - 83 lbs

Basic strength standards for men;
Deadlift 2x Bodyweight - 350lbs - with a few months no problem
Squat 1.75x BW - 300 - with a few months no problem
Press 1x BW - 175 - harder to do, but within reason
Power Clean 1x Bodyweight - easier than deadlifting

I have had an ACL and MCL in my right knee, over 15 years ago. The ONLY thing that keeps it feeling good is below parallel squats.

(06-22-2013 09:03 AM)ravzanpat123 Wrote:  The routine is starting to get a bit repetitive and my motivation has dropped slightly. I will keep going but I will probably change things in 2/3 weeks.

Why? Of course its repetitive, its a program designed for at least 16 weeks, and incremental increasing weight every workout. If you train like this for four months, eat a good diet, I guarantee you will hit your goals. When it gets heavier, I assure you its not boring.

***This will be the most rewarding phase you will ever have in weightlifting. At this stage, you will never again adapt so quickly, get stronger so quickly, and look better so quickly, then at the very beginning.***

1) Do SS for 16 weeks
2) Eat well.

(06-22-2013 09:03 AM)ravzanpat123 Wrote:  At what sort of size/lifting numbers would you expect a guy to stop on Starting Strength? I'm obviously lifting for the aesthetic benefits

See above. If you are training for vanity alone you will never hit your goals. Body builders dont even train for vanity, they have goals for lifting heavy weights that allow them to be vain. One doesn't happen without the other. Abs grow with squats.

Read this book, do the program for 16 weeks, squat below parallel and PM if you want video coaching;
http://www.amazon.com/Starting-Strength-...0982522738
07-04-2013 03:48 PM
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kosko Offline
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Post: #159
RE: Weightlifting: Starting Strength
I have bad knees as well and squatting helps a lot better. Leg Press (sit down with legs and knees vertical and upwards) is way worse for my knees, same with standing leg press machines I find also. Give Squats another shot as they do help strengthen your knees in time you just have to start with a low weight and work your way upwards slowly. My knees are fine, sometimes they bother me and I don't push myself on my max aside from a few times every few months but I can say keeping with the squats has helped my knees a lot, they are much stronger now for sure.
07-04-2013 04:09 PM
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Doctor Offline
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Post: #160
RE: Weightlifting: Starting Strength
Wait...what?
6'0 175lbs and a 115lbs bench press? And you are "obviously lifting for aesthetics"? I've fucked aesthetically pleasing girls that bench 115lbs. I don't mean to be harsh, but that is pretty poor. You won't be aesthetically pleasing without any muscle mass. You need to get stronger and add muscle mass. Stick with the program.

If your knees hurt while squatting your form is probably off (knees tracking too far over the toes), your flexibility could be off, your hamstrings are probably weak (common problem with beginners and won't let you sit back), and there might be other lack of muscle or imbalances. If you injured your knee then fix the problem. A strong and balanced musculature surrounding the knee will give you much healthier joints.
07-04-2013 09:50 PM
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w00t Offline
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Post: #161
RE: Weightlifting: Starting Strength
yeah I had knee problems for years and diddnt squat. my knees have gotten alot better since I started again.
do goblet squats for mobility and check the SS chapter on proper form. go deep!
07-05-2013 08:15 AM
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ravzanpat123 Offline
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Post: #162
RE: Weightlifting: Starting Strength
(07-04-2013 12:23 PM)w00t Wrote:  so after commiting to the program for a whole month you want to drop it because youre not seeing results?
and youre not even squatting?

It has been more than a month now. Nearly 3 months. I stopped squatting due to a bad knee, and started again today actually but going very light at the moment (don't want to permanently do damage to my knees). I'm using the leg press machine though as it made a good replacement for squatting and managed to do 507 lbs for 3 sets of 5.

Plus I was working out a while ago but stopped, so I have only just got into it again.

Working out for 45 mins roughly.

And I'm actually 170 lbs (converted it wrong from kg to lbs!) Now benching 125 lbs. Bench press is definitely my worst lift though.

Anyway thanks for a ridiculous amount of answers to my question.
07-05-2013 05:04 PM
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Albertron Offline
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Post: #163
RE: Weightlifting: Starting Strength
I started this program back in March:

6'0, 180 lbs
Bench : 135 lbs
Squat : 135 lbs
Deadlift: 225 lbs
Press: 95 lbs

4 sets to warm up before doing 3x5 for the above weights. Deadlifts, because it is such a taxing movement, only did 1x5.

Plateau reached in June:

Bodyweight: 190 lbs
Bench : 225 lbs
Squat : 245 lbs
Deadlift : 345 lbs
Press : 155 lbs

I've now switched to German Volume Training (GVT) as per a buddy's suggestion to overcome the plateau. Once I've plateau'd doing GVT, I will switch back to the SS program because it works.
07-06-2013 01:47 AM
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Post: #164
RE: Weightlifting: Starting Strength
starting strength is the shit. good place to get your fundamentals down PERFECT, even if you've been lifting for years.

Obviously everyone has their own body, but for me honestly, the key was to start EATING like a motherfucker in the past 2 months. I've gained 20 lbs.

I've lifted since I was 15. I'm 25. I have always been the most ripped person around. But between age 17 and 24 I only fluctuated between 155-165, with a few exceptions for a few weeks in either direction. I'm 6'1". Now I wasn't weak either, I was maxing bench at high 200's and could squat 225 for 10 reps easily.

The past month and a half I committed though. Like a motherfucker. 100%, put everything into eating as much as possible. Some days, my schedule got in the way, others motivation dropped. But for the most part, I've stuck to it, and in combination with a more focused plan and a true confidence in myself that I can actually get big, I've been lifting harder than ever. I've busted through platous and have been hitting personal records for the first time on a weekly basis, last time that happened I was 17 and in my growth spurt.

The key is to fucking eat guys. The fact that you have to think about it so often helps you focus on your goal all day long pretty much. When you get to the gym, you can't help but try to do something new. PR.

I can now rep 245 for 8 reps on the bench. I squat 245 for 10. Deadlift a fuckload, too much to count.

I never thought I could improve like this ever again. I thought I had been lifting so long that I was facing small increments in lifting ability for the rest of my life and my size was genetically determined.

I never was ever more than high 160s. Even at 180, people treat me differently. Guys walking on the street give me respect, nods. Girls smile at me reflexively, and deferrentially get out of my way. Before I was just a person, making my way through the grocery store, pausing sometimes to let others by, sometimes people pausing for me. Everyone pauses for me now. Essentially, everyone notices me now. I was a typical citizen before. Now people look to me constantly.

It's cool. I'm looking forward to 190.
(This post was last modified: 07-07-2013 10:19 PM by godofwar.)
07-07-2013 10:13 PM
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Post: #165
RE: Weightlifting: Starting Strength
(07-07-2013 10:13 PM)godofwar Wrote:  The key is to fucking eat guys. The fact that you have to think about it so often helps you focus on your goal all day long pretty much. When you get to the gym, you can't help but try to do something new. PR.

How many calories and what does your diet look like?

I've been doing starting strength for a few years and gained 35 pounds of muscle so far, but I've plateaued at 160 and my lifts aren't moving much either.

I'm eating 3500 calories a day already (including a pound of meat each meal for lunch and dinner). I've tried bulking by adding peanut butter, but turns out I'm allergic to it. Tried drinking olive oil, but it makes me shit. I did GOMAD for a while too, but I got pretty fat on it. Looking to clean bulk this time.
07-08-2013 02:04 PM
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godofwar Offline
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Post: #166
RE: Weightlifting: Starting Strength
i have no many calories I eat. I just try to eat every 3 hours... always some meant or fish. also i drink about 3 gallons of milk a week.

i would def recommend just learning more guy. starting strength is just that... starting. i'm always learning more, from videos and just being observant as to how my body responds to different types of training. i don't have a strict diet or a strict workout plan. i understand concepts, and i understand my body... i have for a while, i just realized with a little effort i can use all that knowledge to take myself to a new level the past few months. and i have.

just be cognizant of your body is all i can recommend. nothing anyone says is the key. except for them.
07-08-2013 06:09 PM
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obrero Offline
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Post: #167
RE: Weightlifting: Starting Strength
(07-07-2013 10:13 PM)godofwar Wrote:  starting strength is the shit. good place to get your fundamentals down PERFECT, even if you've been lifting for years.

Obviously everyone has their own body, but for me honestly, the key was to start EATING like a motherfucker in the past 2 months. I've gained 20 lbs.

I've lifted since I was 15. I'm 25. I have always been the most ripped person around. But between age 17 and 24 I only fluctuated between 155-165, with a few exceptions for a few weeks in either direction. I'm 6'1". Now I wasn't weak either, I was maxing bench at high 200's and could squat 225 for 10 reps easily.

The past month and a half I committed though. Like a motherfucker. 100%, put everything into eating as much as possible. Some days, my schedule got in the way, others motivation dropped. But for the most part, I've stuck to it, and in combination with a more focused plan and a true confidence in myself that I can actually get big, I've been lifting harder than ever. I've busted through platous and have been hitting personal records for the first time on a weekly basis, last time that happened I was 17 and in my growth spurt.

The key is to fucking eat guys. The fact that you have to think about it so often helps you focus on your goal all day long pretty much. When you get to the gym, you can't help but try to do something new. PR.

I can now rep 245 for 8 reps on the bench. I squat 245 for 10. Deadlift a fuckload, too much to count.

I never thought I could improve like this ever again. I thought I had been lifting so long that I was facing small increments in lifting ability for the rest of my life and my size was genetically determined.

I never was ever more than high 160s. Even at 180, people treat me differently. Guys walking on the street give me respect, nods. Girls smile at me reflexively, and deferrentially get out of my way. Before I was just a person, making my way through the grocery store, pausing sometimes to let others by, sometimes people pausing for me. Everyone pauses for me now. Essentially, everyone notices me now. I was a typical citizen before. Now people look to me constantly.

It's cool. I'm looking forward to 190.

Exactly. It isn't about the size of your quads, biceps, a little extra belly fat or whatever. When you're walking down the street people can see that you're a strong mfer.

Guess what? You can become a strong mfer if you lift heavy, consistently.

Mindblown

Consistency is key to any fitness goal. Would you train for a marathon by doing calf raises? No, you would get out there and run your ass off! If you want to be strong, lift heavy using whole body movements. Starting Strength is great because it gives you excellent advice on form and puts it in a structure than anyone can understand.

I'm 5'10" and had similar gains, going from 165 to 185 in less than a year. I did starting strength coupled with GOMAD (gallon of milk a day). If your stomach can handle it just add the gallon of milk in addition to the food you would be eating normally. That's about 4 glasses of milk with every meal.

I don't lift heavy anymore because I now have other athletic interests but I am still and bigger, stronger and have better posture than before I did starting strength, which was about 4 years ago.
07-08-2013 09:44 PM
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ravzanpat123 Offline
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Post: #168
RE: Weightlifting: Starting Strength
(07-07-2013 10:13 PM)godofwar Wrote:  starting strength is the shit. good place to get your fundamentals down PERFECT, even if you've been lifting for years.

Obviously everyone has their own body, but for me honestly, the key was to start EATING like a motherfucker in the past 2 months. I've gained 20 lbs.

I've lifted since I was 15. I'm 25. I have always been the most ripped person around. But between age 17 and 24 I only fluctuated between 155-165, with a few exceptions for a few weeks in either direction. I'm 6'1". Now I wasn't weak either, I was maxing bench at high 200's and could squat 225 for 10 reps easily.

The past month and a half I committed though. Like a motherfucker. 100%, put everything into eating as much as possible. Some days, my schedule got in the way, others motivation dropped. But for the most part, I've stuck to it, and in combination with a more focused plan and a true confidence in myself that I can actually get big, I've been lifting harder than ever. I've busted through platous and have been hitting personal records for the first time on a weekly basis, last time that happened I was 17 and in my growth spurt.

The key is to fucking eat guys. The fact that you have to think about it so often helps you focus on your goal all day long pretty much. When you get to the gym, you can't help but try to do something new. PR.

I can now rep 245 for 8 reps on the bench. I squat 245 for 10. Deadlift a fuckload, too much to count.

I never thought I could improve like this ever again. I thought I had been lifting so long that I was facing small increments in lifting ability for the rest of my life and my size was genetically determined.

I never was ever more than high 160s. Even at 180, people treat me differently. Guys walking on the street give me respect, nods. Girls smile at me reflexively, and deferrentially get out of my way. Before I was just a person, making my way through the grocery store, pausing sometimes to let others by, sometimes people pausing for me. Everyone pauses for me now. Essentially, everyone notices me now. I was a typical citizen before. Now people look to me constantly.

It's cool. I'm looking forward to 190.

Well I'm no expert but I've read loads of people saying to eat, eat, eat. I did this (ate clean - stuff like chicken, peanut butter, cottage cheese, greek yogurt, oats etc) and just put on quite a bit of fat. My lifts went up but not that considerably. I slowed down on the eating as my bf% went up like crazy and still saw some gains but my bf% went down a little to a 'reasonable' amount.
07-09-2013 04:22 PM
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RexImperator Offline
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Post: #169
RE: Weightlifting: Starting Strength
I am on the Roosh program so I am going to do this… is it worth getting coaching to start or do you think the SS book is detailed enough? YT videos? I want to make sure I get the form down and avoid injury.

“Your worst enemy cannot harm you as much as your own unguarded thoughts.”
07-11-2013 08:15 PM
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godofwar Offline
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Post: #170
RE: Weightlifting: Starting Strength
[/quote]

Well I'm no expert but I've read loads of people saying to eat, eat, eat. I did this (ate clean - stuff like chicken, peanut butter, cottage cheese, greek yogurt, oats etc) and just put on quite a bit of fat. My lifts went up but not that considerably. I slowed down on the eating as my bf% went up like crazy and still saw some gains but my bf% went down a little to a 'reasonable' amount.
[/quote]

yeah, depends on body type. i couldn't gain any weight, fat or otherwise to save my life. i thought i was eating all i could, but forced myself for a week to a really uncomfortable level. for the past month or so though my appetite just keeps growing by itself now. not uncomfortable, my body just needs food like I was 17 again.
07-11-2013 09:23 PM
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Vaun Offline
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Post: #171
RE: Weightlifting: Starting Strength
(07-11-2013 08:15 PM)RexImperator Wrote:  I am on the Roosh program so I am going to do this… is it worth getting coaching to start or do you think the SS book is detailed enough? YT videos? I want to make sure I get the form down and avoid injury.

I have done it several times of the years and received coaching. A coach is not necessary, but here is my list to get started;

1) Buy and read Starting Strength - 3rd edition, as well as read the Starting Strength Wiki online.
2) Join the Starting Strength message board and dont be a dick, they will ban you quickly and shred dumb questions.
3) Find an appropriate gym or buy the equipment yourself. Any gym with a real squat rack and bench press will work. You will not use a Smith Machine. You dont need an expensive gym, just one with the right equipment. Preferably, all you need is a power rack, barbell, 300# of weights, and a bench. You can buy all this for $800 if you want to put it in your home.
4) Begin the program, and be happy that you are not doing a ridiculous bosu ball split HIIT cardio fat melter routine, looking at you John Romaniello.
5) Eat properly. This all depends on how old and fat you are, and your goals. Younger and skinny eat a lot, 4000 cal/day+ is pretty standard. If you are an older pudgy guy that wants to "gain muscle and lose fat" like me, you will be careful and not over do it, but eat plenty of protein 1.5g/lb of body weight is a good standard. Carbs are ok. You will need them. If you are a kid in high school looking to blow up for football, you have found the program to do it. Just tell your mom to double her grocery bill and eat your face off.
6) Get video coaching. Post links of yourself here or on the Starting Strength message board where experienced people and coaches can critique your form. This is pretty crucial. If you do this alone you most likely will not need a coach. Combine this with watching a lot of video, and you should be good.
7) Do the program for at least 16 weeks.
07-12-2013 09:04 AM
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Post: #172
RE: Weightlifting: Starting Strength
I don't think I've eaten in caloric excess in two years.

6'1, 180lbs, 13% bodyfat. I'm currently:
Benching - 215 lbs (185x6+ reps)
Deadlift - 310 lbs (260x10+ reps)
Quarter Squat - 440+lbs (380x6+ reps)

My lower back is shot to hell and I've been cutting hard for four months with no results. No amount of exercise or diet helps a goddamn bit. 1800 calories and gaining weight. Not sure how. But I'm returning to 5x5s since they seem to work for me, albiet with probably an extra rep or two if I can.

My body feels loose around my waist, I'm not sure if it's subcutaneous fat or loose skin. If it's loose skin I'm FUCKED, I can't possibly firm this up. I hate my body so fucking much I have no idea how to fix this.

(02-08-2012 01:47 PM)Tuthmosis Wrote:  New study: Dick fits perfectly into pussy. Some correlation possible.
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07-12-2013 09:57 AM
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Post: #173
RE: Weightlifting: Starting Strength
I am on a 4000 calorie/day bulking program and doing starting strength right now.
I've been going since almost 3 weeks now and made some nice strength gains and already gained 3 kg

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
-Socrates
07-12-2013 10:46 AM
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Post: #174
RE: Weightlifting: Starting Strength
Anybody has results of doing this program, but not eating like an animal?
I hate doing "isolation days" but i do want to get a bit bigger and cut (replace lard with muscle). I don't want to increase my bf% I have no idea how much it is, but it is more than enough.
(This post was last modified: 07-12-2013 11:04 AM by Wreckingball.)
07-12-2013 11:04 AM
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Vaun Offline
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Post: #175
RE: Weightlifting: Starting Strength
(07-12-2013 11:04 AM)Wreckingball Wrote:  Anybody has results of doing this program, but not eating like an animal?

yeah, this is basically the most asked question about the program. eating less will just slow your progress. If you are going up in weight 5-10lbs every workout, eating less could stall your progress. I dont know how much you eat now, but I dont eat a crazy amount and I stay at 15% BF
07-12-2013 11:48 AM
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