Quote (Ritchey9 @ Mar 9 2014 01:01pm)

As i'm just starting I also was reading it's awesome to do squats/deadlifts without shoes, but you should use shoes and a regular grip until you hit your limit.
That way when you really need to extra push to see gains you still have a few things you can change to help your lifts.

Assuming you're starting the same as me the weight i'm lifting right now would have zero difference if I was wearing shoes or not.

Quote (Chalifour @ Mar 9 2014 02:05pm)

Sup SKC, good to see that this thread is still going strong!

I'm doing a clean cut right now and this is my supplement stack

Whey
Fish oil
Cal&Mag
Kre-alkalyn
CLA
Vit D3
Orange Triad
Gat superburn

melatonin
ZMA

I was wondering what to drop/add to my stack, I am going to add some Vit C next time I order online...

I'm a poor student, keep that in mind

Quote (SKCRaynor @ Mar 9 2014 02:08pm)

Hello -

PleaseDO NOT offer advice, assistance, or opinion in this thread.

This sticky is reserved for me to answer questions directly in order to avoid confusion, prevent bad information, and keep the thread on topic.

As you even said, you just started weight lifting. There is absolutely no reason for you to be posting advice to anyone at your current level, regardless of what you have read. The spread of bad information is one of the worst things for the field of health and fitness.

Either way, thank you for your cooperation. If you would like to reply to threads, please do so in the general H&F forum, and not in the stickies above.

Thanks!

Quote (SKCRaynor @ 9 Mar 2014 19:06)

This is more user preference than anything. A good pair of running shoes, relatively flat design with arch support, might be the best choice for both. Some people prefer weight training without shoes (Arnold was a big proponent of this). Others prefer shoes with a lot of support for the ankles, but tend to be more flat for balance. Forget about Nike Shox or Reebok Zigs or any shoes that raise the heel to an unnatural position.

NIKE, Adidas, and Reebok all make running shoes that are ultra light weight and don't have any extra lift in the heel. I forget the particular name of these, but they are also extremely flexible and lightweight. These would probably work the best for running, and be OK for weight lifting (not much ankle support).

A specialty shoe that exists for BOTH is not something I've ever seen. Cross training shoes are theoretically supposed to work for both, but they have evolved more into causal shoes than anything. Some still exist that are good for both, but again, you'd have to experiment to find what works best for you.

Your choices:


1. No shoes for weight training, running shoes for running.
2. Running shoes for both
3. Cross training shoes for both
4. Running shoes for running, weight lifting shoes for weight lifting

Quote (SKCRaynor @ Apr 13 2011 09:54am)

First, find your BMR (google this). Once you have your BMR, you will eat approximately 200 cals under BMR and burn at least 300 cals a day from exercise for a total of -500 cals per day which equals out to around 1 lb of fat per week (along with nearly 1 lb of water).

Assuming your BMR is 2,200, you will wake in 2,000 cals per day and burn another 300 (MINIMUM) from exercise.

Quote (GameBox @ Mar 9 2014 03:42pm)

what do you think about these?: http://shop.reebok.com/us/men-s/_/N-u2?searchTerm=crossfit+nano+3.0

Quote (Hboy @ Mar 9 2014 10:24pm)

I got a question about BMR, from this quote from your sticky, I don't see anything about the Harris Benedict Equation, unless by "find your BMR (google this)" also includes the equation
If so I have been doing it wrong and need to get more cals.



My BMR is 2226.41 (this was when i was 227 lbs, currently 205 tho) Do i need to redo my BMR every month or so?
If I have to do the equation, would this be correct?
2000 cals x 1.625=3250 cals then how much do i subtract from here?? Aiming to lose 20 more lbs for now.

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
Picked 1.625 because idk if I can call my routine hard exercise, since I'm not doing heavyweights but I do go 6 days weights, Sunday cardio.

also i'll start asking all my questions in here from now on

Quote (Ryans @ Mar 9 2014 11:09pm)

I'm coming off a long cut and looking to build some muscle back.

Do you have a good detailed muscle building routine for an easy gainer?  I'm pretty confident on my diet, but I really need a good routine.