Lol, yea I definitely dont want my ass to look like that!
Feeling some serious soreness at 12hr mark today in quads, finally.
Eyed an olympic hex bar lying next to power rack, what to do with it? :)
Glute activation for squats and deads is extremely important. Yes you do need to work them if you don't have a manual job which activates them daily. You need to get them engaging correctly and if you don't can create a whole load of problems when doing the power movements. You need to get them firing right into a pattern which will help develop your leg workouts.. Its a well known powerlifting protocol to engage the glutes and warm them up so they are firing. If you suffer with poor glutes and soft ones like you describe you need to do some direct work on them so you feel them and get them engaged so you can perform the squats and deads correctly without your body compensating which will cause injury or imbalance. Use movements like glute bridge, one leg lunges, Bulgarian Split Squats, db stiff leg deads and some glute activation drills when your on all fours and using one leg.
Someone recommended taking a video. I highly recommend that. I was doing squats incorrectly for so long and missed out on growth opportunities.
The two big things I was doing wrong was leaning forward too far. Try putting the bar further down on the traps and bring you elbows forward when squatting. This will force you to be straighter.
Go down to parallel. Take the weight off and make sure that it is proper form. You should feel your glutes.
Don’t worry about weight. When I first started doing them right I felt embarrassed because of the light weight, but I kept chugging away. My legs and glutes have come along way. Still a ton of work.
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Bloated again had a tonne of carbs. Currently munching my way through 6 bagels. Looking small. Faaak.
Some tbol, prop and eph landed yesterday so thats good. Waiting to hear from my doc before i start anythinghttps://uploads.tapatalk-cdn.com/201...2a2e6cbd93.jpghttps://uploads.tapatalk-cdn.com/201...c19c7f8d68.jpg
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my hip joins are weird and I have posterior pelvic tilt (so short ham strings). So my mobility is shit. I have to squat with my knees way out (foot placement to match and keep in line with toes) to not hurt my hips, and I have to wear oly shoes (for the wedge in the heal) to shorten the amount my hammies need to stretch. I cant even deadlift without pulling sumo bc I cannot reach the bar without curving my back
Progress so farhttps://uploads.tapatalk-cdn.com/201...d97472c40e.jpg
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Think ive lost a good deal of fat. Abs feel alot closer to surface when pressing on ma belly. Im weighing around 92kg right now. On may the 1st i started dieting and weighed 102kg.
I starter off with 2 zero carb days and 1 high day. After chatting with you it turned into 4 low days (80ish grams of carbs) and 1 high day repeated. I really like this but i feel worse each day on the lows.
It takes me a full day to look fuller so on my 1st low day i look my best. By the fourth i look very flat. Was considering cutting to 3 low days in mind of that but im pressing ahead with 4 low.. im eating alot on my high days to make sure my metabolism doesnt slow down.
Im happy with my progress. Its only been 6/7 weeks i guess.
Would like to hear any feedback or if you would change anything
And yes before anyone says i appear to have one leg bigger than the other. As you can see from how tight my boxers are on my right leg compared to the left lol
Extend the low carb days but don't go to zero carbs, do around 40-45% of your maintenance carbs - start going to 5-6 days low then one day high, the high carb day should be around 15% higher than your maintenance carbs- increase your cardio - use moderate cardio and go with around 45 mins or use HIIT - you need to step it up now that your body will becoming to a wall, you need to manipulate your fat store to burn fat as fuel.
Ill give the extended days a bash. Start with 5.
Need to tighten up on food. Im swapping and changing shit every day. Some days i have eggs. Other days i have higher fat beef Instead.
Im running outside 1/2/3 times per week and doing some cardio after each gym session. Not doing it daily yet though.
Thanks mate.
Sorry edit 30% to 35% below maintenance on low day's
100g carbs down the throat and heading for back in a bit.
I despise my nickname, don't know what had in mind when joined, as much as it sounds appropriate though I'm going to ask admin if he can change it.
No Obs is a jerk, now I see your name, PeanutButter, and have the freaking song he posted...PeanutButter Jelly time UGH. :)