Andrew hitting some serious weight, and giving Ben Pollack a run for his money for dime piece of the year award...
Powerlifting content updated daily!
@Regranned from @herbietheluvbug - 380kg/837lbs for a beltless PR. Working on the kungfugrip . In the next vid, I try to get on that @phdeadlift level with some shirtless lifting. @kingofthelifts @powerliftingmotivation
A common question I get is what calculator or formula I use to find maintenance calories. Which one is best? Which one is more accurate? But the reality is that these calculators are nothing more than an estimate; they will give you a starting point, but it won’t be spot on. You’ll still have to monitor your bodyweight and adjust.
Since the majority of people trying to find their maintenance are those just learning to track calories/macros. My preferred method is to track your macros for 2 weeks without altering your food behaviors/intake. Just eat as you normally would, only this time track it. During this time you will track your bodyweight by hopping on the scale every morning, after using the restroom, and with no water/food. Do this every morning for 2 weeks, just write down your weight. If you forget some days, no big deal, just try and get at least 3 weigh-ins per week, the more the better. This will serve as an introduction to counting macros without added stress, and you’ll find your true maintenance doing it.
At the end of 2 weeks, you'll have 14 weigh-ins, and 14 calorie values. Average out your caloric intake by adding them up and dividing by 14. Let’s say as an example that this came out to 2500 calories. Now, split your weigh-ins into 2 weekly averages as shown above, Let's say week 1 you are 160lbs on average and week 2 you are also 160lbs. Well, this means that with 2500 calories on average you maintained weight for 2 weeks. 2500 is your maintenance. This, is the most accurate way of finding your maintenance.
Now that you have introduced yourself to tracking and know your maintenance, you can then create the appropriate calorie target and macronutrient ratios (soon to discussed) to get you headed in the right direction. #strengthguide
Let’s talk about setting up your macros whether the goal is fat loss or muscle gain. You need to eat more than your body expends to gain weight/muscle, and less than your body expends to lose weight/fat.
Now that you know your maintenance (see last post), you can then either subtract ~20% from your caloric maintenance if you want fat loss, or add ~5-10% if your goal is muscle gain. These are good ranges, as the goal for fat loss is ~1% of weight loss per week, and ~1% of weight gain per month for those looking to gain.
If your goal is fat loss, I recommend a protein intake of 2.4g-2.8g/kg . 15-25% of total calories from fat, and the remainder coming from carbohydrates. If the goal is muscle gain, you do not need as much protein since you won’t be energy deprived, so a good range is 1.8g-2.2g/kg [2,3] (more is fine if you prefer), 20-30% of total calories from fat, and the remainder from carbohydrates. These are good ranges but you may be an outlier who does better (or prefers) with more fat and less carbs for example.
Don’t get carried away hitting macro targets dead on. The example dude above does not need to hit 258g of carbs on the dot, nor 200g protein for that matter. Instead he could aim for 190-210g of protein, 250-270g of carbs, and 40-60g of fat, for example. So as long as the calorie target is met for the day and you are within reasonable ranges, you will make progress. You only should be as accurate as you need to be. If you’re preparing for a photoshoot/comp then maybe you’ll have to be a bit more precise. If you’re just losing a few pounds for summer or looking to put on quality size, then not much precision is required.
Let me know if this helped! #strengthguide
PEEP THAT @team.da.fitness CROP SWEATER 😍🦄 I couldn’t be happier with how off-season training has been going lately! Technique felt a little off, but 215 moved faster than ever yesterday 🌬 My sets with 205 afterwards cleaned up nicely. Can’t wait to see how 225 looks nowadays 😬 Also, first time in my life seeing 135 for 6 reps on a program for bench 😍 I’m pretty pumped about starting prep soon 💕
The NEW MB3 🇺🇸 STrong Elbow Sleeves will turn you into a bicep torn 179lbs weakling into a clean shaved, 20” bicep having American! *results probably don’t vary.
Order by Friday and you’ll probably get your boyfriend’s new gear in time for Christmas Ham. Only at HowMuchYaBench.net #RatherHaveRumHam#STrongSleeves#Bench#BenchPress @mbslingshot this is not @thurmanmermanst
Getting closer to that 3 plate bench😏 Also hit a PB of 120KG x 5 reps followed by 4 working sets on 110KG. Then I hit 140 for an easy rep with the slingshot! All of this without eating and a hangover😂😂
🏆Not long before it’s time to knuckle down for my competitions in May🙌🏻 If you feel sick of all the crappy foods and feel uncomfortable with your current self, throw me a message! Well get chatting in your goals and plan a good start to the new year, but first we can enjoy xmas! #benchpress#pb#bench#1repmax
Gray Matter Lab is under construction!!! Nothing is wrong, nothing broke, no OSHA complaints. I'm finally getting around to the full re-org I feel like I've needed for awhile. Sometimes things just line up. The dumbbell grab sparked a need for some space clearing, which got the organization brain flowing, and now I'm off to the races.
Videos might not be as regular in the coming weeks due to the chaotic nature of tossing shit in a corner and my extreme lack of ability to leave projects unfinished for long. A few weeks and we'll be in a nicely reorged setting. Don't worry, I'm still lifting and getting it done, just prioritizing garage build over video editing. -----
If you are interested in more, follow along in these various formats:
DJ Quads: Soundcloud - https://soundcloud.com/aka-dj-quads
My personal motto is Better than Yesterday. This defines who I am, my view of the world, and my goals in life. Each day, I try to be a little better than I was the day before. A little smarter, a little stronger, a little happier.
Today, I lift 5 or 6 times a week in my garage with the equipment I’ve acquired over the past few years. I eat mostly locally grown and harvested meats, eggs, vegetables, and even my dairy products come from Northern California. I don’t eat 100% “clean” any more, or have cheat days, or cheat weekends. I have a love affair with heavy weight (for me) that I simply can’t get away from, but love the bodybuilding lifestyle and benefits. I’m constantly trying to find better ways to utilize my time in the gym, to both show progress, but also enjoy my time there (we never get the time back, so it better count). #legday#legs#squats#bench#benchpress#backday#deadlifts#arms#bodybuilding#strength#nutrition#powerlifting#garagegymlife#garagegym#Rogue#graymatterlifting#americanmade#flexibledieting#streetparking#wordpress
For the strength trainers. This morning was only about proper bench setup and getting my shoulders back, traps on the pad, and everything else locked in place for a solid and stable press. Some of you can bend your back and create an arch like I do when bending forward. To those who can bend backwards like the Gateway Arch in St. Louis, you’re the real MVP. I have work to do. #newgoal
Some duffalo benching this morning. I have a big tendency to put my elbows in a bad position while benching. Been working hard to keep my forearms and elbows lined up. Still needs work but it's getting better each bench session. Maybe this year I can finally hit a bench PR because it's been since 2015! #bench#benchpress#duffalo#powerlifting
215# 3x6 RPE 8ish
Saga suruşdurun baxın ) biraz çox danışacam )Arada alınmır , ilk olacax deye heyecan , qaldıra bılerem bılmerem deye fıkırleşmey , qan qaracılıx , buna beraber bir hiss yoxdu mence , qıraxdakılara fikir verdikce goresen ne deyerler , zeifdi , bacarmır deyerler , bele şeyleri ne vaxta kımı fıkırleşsen o vaxta qeder de bacarmıyacaxsan , amma once ilkin heyecanın aşmalısan , esas ilkden sora dayanmamaxdı , hevesden duşmemeydi , birde birde , alınana qeder cehd etmey lazmdı , risk etmek lazmdı , sehvleri düzeltmey lazmdı harda neyi duz elemdımkı alınmadı deye duşunmey lazmdı , bu işlerden hec 1% de olsa başım cıxmır , cox şey var men cuzi bilgi sahibiyem , amma onu bılırem ki geri çekildikce oldugun yerde addımlayacaxsan , bu gune qeder yanımda olanlar ,desdey olanlar çox sagolun var olun , inşallah bacardgm qeder bu işden elcekmıyecem , ustumde bir mellim boyuy olmuyubki başa salsın , sehvlerimi duzeldib , ındıye qeder davam elemişem ,gulselerde , ne olsada davam edecem ) cox yazdım biraz ) #powerlifting#fitnessmodel#deadlift#benchpress p.s- sonrakı cehdler) bench press dumbell 40x8 deadlift 185x2
Hello and happy sunday 🙋🏻 uuund Grüße von der Lernfront. Für mich steht gerade FH-induzierte Zwangs-Trainingspause an 🤦🏻♀️ Normal würde mich eine Prüfung niiiiie vom Training abhalten, aber Mathe ist da eine absolute Ausnahme bei mir 🙄 #hättichdochfrüherangefangen#selberschuld
Bis Dienstag heißt’s noch durchhalten, dann hab ich schon fast Ferien und kann wieder vollgas in’s Training starten 🚀 Habt ihr schon Ferien oder steht bei euch vor Weihnachten auch noch was an? 🤔 #benchpress#setup#funstuff#favorite#bulk#gotlats
Roast dinner musties! All the colours 😍
Just some maxes today. Rack pulls (mid shin) 3-3-3-3-3-1-1-1. Got up to 485 (220kg) for 3 then 551 (250kg) for a super tough single. Just trying to get 500lb in my hand as often as possible. Decided to test out my bench press. Hit 275lb/125kg which is a 20lb PR from a few months ago so I can happily say @mbslingshot works! I’m pretty certain it has helped me with my bench press both with technique and lockout and also my overhead work as I’ve seen massive increases in both in the last couple of months. Finished out with 1RM weighted chin up. Got up to 56kg (124lb). #weightlifting#deadlift#powerlifting#rackpulls#benchpress#pullup#weightedpullups#justlift#strength#power#basementgym#crossfit#strengthbias
I some how lost this top and I have no idea what happened to it 😭😭😭
Mixed bag of emotions today. Finished with a 40kg total PB (S-20, B-10, D-10) going 8/9 which is amazing but failed my final deadlift of 280kg so not quite a perfect day.
Great comp at the @welsh_powerlifting winter cup, qualified for 2018 nationals next September so have a long build up to that now.
Coached by @uldredd at @grymm_training