Yes I think a lot of internet stuff is aimed at people who want to get really strong for the sake of it, and isn't necessarily compatible with cycling or some other sport.
I think a lot of internet stuff is aimed at people who want to get really strong for the sake of it, and isn't necessarily compatible with cycling or some other sport.
As per posts above, I agree to a degree but I think it might be the Stronglifts guy that claims it's useful for what he calls "yard work". Whatever you want to call it, it's usable strength in most things. Last year I attacked a 6" deep, 3ft wide raised centre turf of a 100m driveway with just a mattock. I'm not going to claim it was easy but the only thing I felt at the end of a days (seven, all told) was glutes from pushing the barrow filled with turf to the top of the sloped drive.
Strong or not I still wished I'd simply hired a mini digger. Most folk gawp when they see the length of the drive. Fnarr...
Good call on the swimming, Johnny boy, especially the non-traumatic benefit.
Downloaded My Fitness Pal to use as a food diary. I must say I don't like the app itself but I'm pleased to learn that I only had 1800cals yesterday. It doesn't tell me how much protein I had though.
You can set the macros too. Can't remember how but it's in there somewhere.
Premium feature no?
nope, i used it for a year or two until i sort of knew what i was eating without using it, but it was easy enough to set macros. protein, carbs and fat, think you could also set others such as salt etc but i never bothered going that deep into it.
I'd like to know how much protein I've had in a day.
EDIT ah, easy to find on the website. I conclude that I did not need the protein shake to reach my ideal protein levels for the day. It was nice though 🙂
It was nice though
i love an unflavoured shake made with milk, just tastes like creamy milk. love it that much i even have it on my oatibix now rather than just milk, tastes lovely 🙂
Always amuses me seeing overweight people taking protein supplements in their pursuit of weight loss.
Very few people get insufficient protein in their normal diets for their needs, unless you read the marketing blurbs of supplement sellers of course.
Downloaded My Fitness Pal to use as a food diary. I must say I don't like the app itself but I'm pleased to learn that I only had 1800cals yesterday. It doesn't tell me how much protein I had though.
Sure that used to be a free feature, I used to use it but as I eat pretty much the same every day, I got very bored....
EDIT: yep, still there:
[url= https://c1.staticflickr.com/5/4160/33904217993_e6f4e4d0a1.jp g" target="_blank">https://c1.staticflickr.com/5/4160/33904217993_e6f4e4d0a1.jp g"/> [/img][/url][url= https://flic.kr/p/TDZYND ]MFP[/url] by [url= https://www.flickr.com/photos/brf/ ]Ben Freeman[/url], on Flickr
Very few people get insufficient protein in their normal diets for their needs
That's why I wanted to know my protein intake. Doing some endurance traning and some strength work it seems 1.4g proten per kg body weight is desirable. Excluding excess fat body weight it seems I should be on about 100-120g protein per day. I managed about that without the shake.
Going for a run tonight, let's see what that does to my recommended calorie intake 🙂
My squat is the same weight (with bar) and yeah, quite hard work to stop it becoming a Good Morning.
I have the same problem as I can good-morning more than I can squat and when ever the weight gets heavy (for me) I just good-morning it.
Solution is box squat, all my back squats are done to a small stool set at the right height for the limit of my lower back (just before it rounds out). I have to touch and go on every rep...
Only downside is if you do ditch the bar behind it will fold in two over the box. How do I know this, well learning this cost me £220 for a new Olympic Bar at my gym (I insisted on replacing it for such a school boy error). The stool was completely unmarked even with 120kg dumped on it.
I now get someone to spot me if I'm pushing it...
Always amuses me seeing overweight people taking protein supplements in their pursuit of weight loss.
Very few people get insufficient protein in their normal diets for their needs, unless you read the marketing blurbs of supplement sellers of course.
I think it's more a case of replacing carb meals with protein, which is better. The issue is that a lot of protein shakes are also full of carbs.
I notice a significant difference in recover after a heavy set of squats if I have a protein shake.
The issue is that a lot of protein shakes are also full of carbs.
I just mix up My Protein unflavoured with water and a bit of cordial so it tastes nicer. Also way cheaper than buying a ready made shake.
Are you trying to lose weight northerntom?
I have the same problem as I can good-morning more than I can squat and when ever the weight gets heavy (for me) I just good-morning it
I'm only a forum expert but you have some major flexibility problems. Do front squats.
FWIW Myprotein Vanilla blended with frozen berries is just about the best post ride recovery drink ever.
The issue is that a lot of protein shakes are also full of carbs.
Most of them tell you. The overpriced ones at the gym have a range of protein and carb content.
The big thing they do for me is taste sweet despite having little carbs, and really satisfying any food cravings I might have.
I'm only a forum expert but you have some major flexibility problems. Do front squats.
Nothing to do with flexibility, I just have weak glutes (which is pretty normal).
Never heard of this good morning thing. I think I like Stronglifts because I've spent so much time at lower weights I think my form is quite good.
Pasta for lunch today.
Pre-emptively added my run to my MFP diary to see what it would do to my totals. It changes my evening meal from a pretty meagre one to quite a big one and still keeping the target deficit.
how much protein do you get in these shakes? I've not had one for about ten yrs or more..
Never heard of this good morning thing.
A recommended exercise for complementing squats / deadlifts.
Different people recommend different weights eg Greg Everett (Catalyst Athletics) recommends aiming for good form at 1/2 whatever your back squat is whereas Louie Simmons (Westside barbell) aims for max efforts.
I think I like Stronglifts because I've spent so much time at lower weights I think my form is quite good.
I started off doing British Weight Lifting which is pretty much based on a 5x5 format for all exercises. I still use it now, but ramp the weight up each set rather than keeping all 5 working sets the same.
how much protein do you get in these shakes? I've not had one for about ten yrs or more..
They are either 20/0, 20/20 or 50/20 protein/carbs in my gym, IIRC.
So about as much as you get in a pint of milk.
How much are you lifting on your good mornings footflaps?
So about as much as you get in a pint of milk.
In the 20g ones yes. Not 50g.
How much are you lifting on your good mornings footflaps?
I don't normally do them, but have managed 110-120kg when attempting a squat. I now just do Back squat to box. I used to do just front squat, but have switched to back squat only this year for a change, plus as you lift 10-20% more it should give slightly better gains.
My training is a bit messed up right now as my main sport was Olympic lifting, but I now have a 40% tear in my supraspinatus tendon plus bone oedema plus inflamed bursa (from being hit by a snow boarder at New Year) which means limited over head strength / mobility, which sort of rules out OL.
Plus I lost all of 2016 through patella tendonisis (from too much front squatting)....
So I'm just sort of spinning the wheels till it heals (hopefully by end of the year).
This am's session was walking lunge, Nordic Curls and some RDLs...
Pasta for lunch today.
Absolute proof you now believe everything iDave ever wrote to be tosh. 😉
No problem with pasta, I hope it had chopped up avocat, red/green pepers, boiled egg, apple, tomatoes etc. in it.
Absolute proof you now believe everything iDave ever wrote to be tosh.
Neither of us are physiologists. One of us has tried the iDave diet, one of us hasn't. We're both intelligent science-educated people. Who do you think would know more about the diet's effects, and why?
I have a feeling that it becomes less effecive the more times you yo-yo on and off it. My commitment to it certainly does.
Anyway - I am working away from home, so iDiet compliant food is in short supply. Low GI is the best I can hope for.
Back on topic: squatting in the gym is causing my ITB to really hurt when running, years after I sorted it out. There are two possibilities:
1) Trying to run in between two days of weights is not a good idea for some reason, or
2) The squats have strengthened some muscle and not some other, which causes imbalance and hence ITBS.
MFP doens't calculate calories burned for a gym workout. I've added a token 500cal for a workout - sound reasonable?
MFP doens't calculate calories burned for a gym workout.
Yes, really hard to work out what 5x5 squats equates to. I had a good google a while back and gave up.
I just figure you have to deduce it by subtracting Basal Metabolic Rate from MFP guesstimate consumed calories when you're not gaining / loosing weight and doing the regular gym sessions...
2) The squats have strengthened some muscle and not some other, which causes imbalance and hence ITBS.
More likely, strength training generally shortens muscle range of motion as a side effect, so you need to regularly stretch to maintain full range of motion (to be fair, doing nothing will also reduce range of motion). Also if your quad muscles get bigger, the path of the ITB will alter slightly, which may cause more friction. Strecthing / SMR would be the first suggestion.
I've started doing some [url= https://www.gymnasticbodies.com/ ]Gymnastics Bodies[/url] courses and they use the rest period between each set of strength work to perform a stretch / flexibility movement. Pretty good idea as it means the dead time is fully productive.
When I had ITBS originally, foam rolling (assume this is what you mean by SMR) fixed it instantly. It also hurt like hell. Now it doesn't hurt much at all, I can roll easily, but it doens't help.
I'm going to include standing hip abduction (if I can find a machine) for gluteus medius, and 30 degree leg extensions for vastus medialis. Both those muscles are implicated in ITBS by some people on the internet...
And of course I'll stretch as I usually do.
foam rolling (assume this is what you mean by SMR)
yep, the 'posh' name is Self Myofascial Release.
It also hurt like hell. Now it doesn't hurt much at all, I can roll easily, but it doens't help.
Get a harder roller! 😉
Probably try stretching, there are a load of ITB specific steretches...
NB [url= https://stretchtherapy.net/ ]Kit Laughlin[/url] gets good reviews and is supposed to be good value for money.
I've done most of the stretches for ITB, still no improvement.
Will keep on top of the regular stretching and then see if these exercises help. Hip abductor first. TBH I'm not sure it will. Lots of pages said do squats to *help* with ITBS.
Unless maybe I'm going too low? I have thighs parallel to the floor.
Unless it's not ITBS that I'm feeling...
Coud be the end of my hamstring rubbing on something?
Unless maybe I'm going too low? I have thighs parallel to the floor.
The limit is geometry specific, some people just can't get low due to limb length ratios. Another factor is your lower back rounding out (geometry and flexibility), only go as deep so that you can keep a neutral lower back (best to get someone to watch you under load and they will see the 'but wink' when you hit your limit).
Good video here on limb lengths and squatting:
I have thighs parallel to the floor.
aka half squat; the minimum depth for a power lifting comp. Pretty normal to go this deep and that's the minimum most people should aim for.
No idea about your specific ITB issue, might be worth consulting a Sports Therapist who can watch you squat and give some pointers on technique. Eg do you keep your knees out or let them come in at the bottom (common fault when Quads are weaker than glutes and you're trying to recruit the quads to get out of the hole) but it puts more load on the knees..
I'd better video myself tonight 🙂
Looks like my pain might be biceps femoris tendon pain. It's actually a better fit than ITBS. This never came up in the hours of googling I did about this years ago.
Just noticed he has a video on the 'squat like a baby' miss-conception....
Me squatting. The bar looks like it's dipping to one side, but that must be an illusion - I'm sure I was all square.
Knee tracking looks pretty good, but then the weight also looks pretty easy for you, so I'd expect good form.
A side on video would be good as well....
My coach would probably say go slower and wait for the glutes to kick in at the bottom, again probably more relevant when you're near max weights.
I probably squat at half that tempo or less, even with light weights.
I wouldn't call it easy, but it's a weird thing. I'm not really tired after any of this - nothing aches, but my limit is going to be reached before long in the squats and already in the overhead press. Only just managed to get 5x5 in that and yet my arms feel like I did nothing.
It's like I'm struggling to activate the muscles rather than being at the limit of what they can do. After all, this is much less work than hammering up a steep climb on the MTB and I do that loads of times in a ride!
I reckon you're leaning too far forward Molly
Just to complete the set of 'old guys in the gym', here is random vid of me squatting during rehab for my patella tendonisis. Progressively lower box squats (1cm a month). I'd guess this was about 110kg.
I reckon you're leaning too far forward Molly
Without a limb length analysis you can't really tell what is normal for his build...
I reckon you're leaning too far forward Molly
Well I'd fall over otherwise...?
Regarding calories, I'm doing the icf 5x5 which is stronglifts 5x5 with accessories. In mfp I allow 300 calories per workout (I'm 80kg, workout time is about 90 mins). I based this on a calculation I found somewhere, will try to find the citation.
Have to say though, I am really enjoying the lifting and the results have been great in both strength and also how I look and posture. Better for the winter though, as above in the thread it's quite difficult to combine with riding and feel like I'm making progress in both.
Ps really enjoying also the diet side of it an understanding / experimenting on how my body responds to stuff!
