[The Bacon Man]

paintballguy2255, on 27 January 2013 - 05:22 PM, said:

Try to do a little of both.Add a LITTLE more food to your diet,like a granola bar before working out,then go and lift weights/use an elliptical.I prefer the elliptical as it can give you both a leg,upper body,and arm workout at the same time.But it will make you tired as fuck fast.

For gaining strength and loosing weight this is perfect because the extra calories you eat are burned in your weightlifting so you can continue with loosing weight, but gaining mass and loosing fat at the same time is very slow and hard to do. I'd recommend that he does a clean bulk: 300-400 calorie surplus. It's slower than eating 700-800 calories over your BMR but you gain more lean mass. Also measure your BF% before bulking, the scale means nothing because you could gain back most of your lost weight but 1/6 of the BF.

Also read some of the bodybuilding.com forum stickies. Take all the advice except all the supplement crap and advice on what workouts to do (some recommend workouts that are clearly designed around advanced body builders). The only supplement you should be taking is protein and if you think your old enough for it, creatine.

[G4paintballer]

I've considered creatine since I am 17, but I have no clue on BF %, I'd say like 14-15% so I do have muscle definition, got a little gut though. lol

And you can make me a workout plan, I just kind of do whatever when I'm there, but squatting and stuff like that are out for a couple weeks due to a hamstring injury.

[Woodyballer29]

I just sit around and do school all day, and I'm 5'7 and weigh like 95lbs. You jelly

[Kentuckyballer98]

I wanna join I wanna join and do any of u guys play in louisville

[The Bacon Man]

Alright. BF isn't a must because you can just go by eye and by how much fat you can grab. This is what SL 5x5 is:

2 workouts, A and B. 3 workouts a week with at least 1 day of rest. You alternate workouts each time you workout and each exercise (minus dead lifts) are 5 reps for 5 sets. Example:

S: Off
M: Workout A
T: Off
W: Workout B
T: Off
F: Workout A
S:

Workout A:

Squats 5x5
Bench Press 5x5
Bent Over Rows 5x5

Workout B:

Squats 5x5
Military Press 5x5
Deadlift 1x5 (5 reps for 1 set)

You start every exercise with 45 LB except for deads and squats, those you start at 65. You increase the weight 5 LB every single time you do that exercise. If you fail to do 5x5, try again next time. If you can't get over it after 3 workouts, deload 10% and start again. You should now buy fractional weights (1.25 LB).

Getting over stumps:

After a while, especially for bench presses and military presses, increasing 5 LB a workout is too much. Now use those 1.25's so you increase 2.5 LB per workout. Another great tactic I found is adding body weight exercises. 2 weeks ago I was stuck on 87.5 LB 5x5 Bench presses for a while. I did this: 5x5 bench, than immediately do 6 pull-ups and push-ups to failure. I just finished a 97.5 5x5 yesterday.

Hope this helped.

This post has been edited by The Bacon Man: 28 January 2013 - 07:51 PM

[G4paintballer]

Sounds good, just I'd be doing it twice a week since I work fridays unless I start lifting during school hours. The way I was doing it was pretty much the same rep wise except I went down a rep each time I went up 5lbs.

Only difference is that I'd start at a much higher weight, I've been stuck at 140 on my bench. Squat is crap since I keep injuring myself but I've done 115 before. And my deadlift is 175.

Bent over rows are pretty much the same as inverted rows I'm guessing?

If you also want to try something pretty challenging that I did is do 100 reps of something, I tried military press and did 3x15 in front of the head and 3x15 behind the head, then did 5 in front and 5 in back to get 100. Pretty tough at like 75 reps. lol just do it with a 45lb bar.

This post has been edited by G4paintballer: 28 January 2013 - 08:43 PM

[paintballguy2255]

Just to change the subject:
How long has it been since you guys played?It has been over a month for me.

[CPS]

im going this weekend... gotta blow off some steam

[A&MBaller]

been at the field both Saturday and Sunday for the past month almost. Winter is the perfect paintball weather in Texas.

[The Bacon Man]

Might try that challenge... But seriously, start at that weight. I've done similar workouts starting at a little below my max, I made no progress. Doing SL this way I gained 35 on my bench in 1 month.

Last time I played was this summer...

[A&MBaller]

The Bacon Man, on 28 January 2013 - 08:48 PM, said:

Last time I played was this summer...

Poor Bacon....

[LV Backpacker]

Winter weather is perfect for paintball in Texas. I wish I could have played today, 70 degrees and overcast.

As to working out, my Judo class is starting up so I'll be doing that twice a week. I also plan to start running and weight lifting another 2 times a week as well as rock climbing and paintball. I also need to figure out how to get some plyometrics into my schedule.

[paintballguy2255]

We shall get together a "Get Bacon some paintballing money and put a ridiculously long title on the fundraiser that way people are forced to read it because they don't want to get scammed and think they are when you put words like Nigerian courier in it because they are way too lazy to read the whole thing and just skim over it like the lazy ass people they are"fund

[The Bacon Man]

Nope, it's more of a "Get Bacon a car and drivers license fund"

[G4paintballer]

Haven't played since October.

I enjoy plyometrics a HELL of a lot more than weightlifting, but I always injure my hamstring at plyos.

And after making sure I had like no water in my system and dropped a solid one I weighed at 159lbs this morning. What. Is. Up.

Two more lbs and I'll hit my goal.

[Woodyballer29]

Same here I don't think I've played since the summer. Possibly early fall.

[LV Backpacker]

G4paintballer, on 29 January 2013 - 07:50 AM, said:

Haven't played since October.

I enjoy plyometrics a HELL of a lot more than weightlifting, but I always injure my hamstring at plyos.

And after making sure I had like no water in my system and dropped a solid one I weighed at 159lbs this morning. What. Is. Up.

Two more lbs and I'll hit my goal.

Weightlifting isn't a huge concern for me right now, so I'm thinking about focusing on the plyometrics, then mix in push ups, pull ups, crunches, etc. for my strength training. My Judo class will also include push ups and crunches as part of the warm up.

[The Bacon Man]

I hate running, jump rope etc (repetitive forms of cardio) but I love weight lifting.

[LV Backpacker]

I don't love cardio, but my favorite sports (Volleyball, Paintball, and Basketball) involve cardio, agility, and jumping so I feel like that is what I should focus on.

[tallsmallboy44]

I don't really like working out, but I do it anyway, just for paintball and lacrosse.