Wanting to start crossfit after 7 years of inactivity. Did my first on ramp, basically figured that my problem is my weight. I'm built, but not enough to carry my fatass through all this. I'm 5 9, 230 lbs. My eating habits are horrible. Horrible. Horrible. Was hoping to get a basic meal plan to help cut some weight. I'm sure it's been posted somewhere, but who wants to dig through 2000 pages?

Pm me please, unless you'd prefer to post.

i've been working out for 4-5 months now after a 7 year break. i've went from 140lb to 165lb in this time, but my progress has nearly stopped. i probably eat like 100-150 grams protein a day with enough calories that i'm gaining fat slowly.

i don't know much about switching up workout routines. i've been basically doing the same exercises in the same order. i shoot for 8-10 reps for most exercises and go to near failure on most of my sets. my strength is probably on the weak side.

best i can do for leg press is 4 plates x 3 reps, squat 155lb for 4 reps deadlift 155lb for 10 reps (i avoided squat and deadlift for awhile) 55lb dumbbell bench for 10 reps

any quick tips about what i should be doing? my goal is mainly to get as much muscle mass as possible. but if i have to work on strength in order to set myself up for max muscle gains then i am fine with that.

Hey man,

Would it be smart to do an intense bench program like Smolovs bench JR program WITH another linear program for squats and deadlifts?

Hello ray,

I hope you are doing well. and 2018 is treating you well. It's been a while but I have been stressing out over a lot of stuff lately and trying to break some addictions and stuff. This is taking a toll on my mental health. The thing is I am keeping my macros in a caloric surplus but I am losing weight like 10lbs in 2 weeks. I would say I have been hitting the gym even harder than before to combat some stress. Is the mind really this powerful that it defies the laws of physics (caloric surplus w/ strength training but losing weight) or am I not really in a caloric surplus? (5`11 170lbs, 2500 kcal, 150g carbs, 250g protein 100g fat) The problem is I have no appetite because I'm going through some stuff so I really even force down just be barely be in caloric surplus. Maybe if you think otherwise then I can muster up some more will power to shove food down my throat. I wouldn't be complaining if I was losing belly fat or something, but it seems like my face and outer limbs are the ones paying.

Also I don't know if I'm lactose intolerant or not, would that affect anything if I was? I would cut it out to test it but my meal plan has a crapton of cheese heavy cream and whey protein right now and I really don't feel like making a new one unless necessary but if I don't know I'm lactose or not, then I'm probably not right...? Just a lot of people say Asians are bad with milk idk..

Thanks!

This post was edited by leemyungbak on Jan 11 2018 11:18pm

Doing Flat, Incline and Decline BB bench on the same day? Isn't that redundant?

Lactic acid is the burning sensation you feel during exercise, whereas DOMS (delayed onset muscle soreness) in the pain you feel 1-3 days after working out from microtears in the muscles.

I would go on keto:

http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals



Secondly, I wouldn't delve right into crossfit. Instead start with basic stuff like this:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=379997654
4 day upper/lower split for beginners or maintenance

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=380646120
4 day split for strength and clean bulking


Run that for maybe a month or two, then you can start something more difficult such as crossfit.

Switch to my 5x5 or lookup madcow's 5x5 or 3x5. Run this for a solid 6-8 months and couple it with MORE protein (1.5g / lb bodyweight) and reduce sugar/simple carbs.

You certainly can. Although a traditional 5x5 or 3x5 would likely be easier and more efficient.

Interestingly enough, the body has unusual responses to stress that sometimes can result in peculiar outcomes for bodybuilding. In one very common scenario, stress can impact appetite and thus your caloric intake decreases. In a less common scenario, stress can cause bizarre metabolic and hormonal changes, including unexplained weight loss despite caloric surplus. This can be due to poor digestion/absorption, increased thyroid function, and or increased BMR from stress response (think faster breathing/heart rate/adrenaline/etc.) Moreover, increased exercise obviously will increase your BMR, and reduced appetite will not help. A VERY rare possibility is decreased digestive enzyme production and/or decreased insulin response.

Stress is a very difficult issue with many people which presents itself in many unusual ways. Insofar as lactose intolerance, that can also be an issue, given your Asian genetics.

The solution to your problems? Try to reduce stress as much as possible - think tai chi, meditation, etc. Also try eliminating dairy and replacing it with non-dairy in equal caloric amounts.