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Fitness & weightlifting - questions and answers

Discussion in 'BlackHat Lounge' started by Allark, Jul 9, 2016.

  1. Allark

    Allark Junior Member

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    Hi community,

    Since I've gotten so much out of BHW, I wanted to give something back. But since I can't produce nearly as informative posts as you already have here about IM, I decided to go with a route I know.

    I've been weightlifting on and off since high school, so that would put it at 6 years now or so.
    During that time I've done good and I've done bad. All the way from injuries in my lower back (was also told I shouldn't ever lift anything heavy anymore after MRI scan) and shoulder to losing 25kg in 6 months and deadlifting over 2x my bodyweight.
    + also I was in the marines (mandatory 11 months) and got that training.

    Since I know that a lot of you already do fitness, but there are several of you who still have some questions or just don't know how or where to start.

    Ask any questions about weightlifting, nutrition or injuries here and I will give my 2 cents from the experience I've had myself + also the knowledge I've gotten from all the people I've worked out with.

    The advice I'll give won't be any traditional BS "start slow and believe in yourself" but rather straight to the point of what I've seen work for myself and other people. I've seen people go to a gym for 12 months straight and still lift and look the same, and I've seen people 2x all their lifts within 6 months or even less.

    I encourage those who are well into their fitness life to also help out and answer any questions anyone leaves here so we could all grow stronger together and help each other out.
     
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  2. DraculaServers

    DraculaServers Newbie

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    What physical training do you do in the marines and which do you consider more beneficial ( and for what ) - marine training vs weightlifting.

    I'm aware I'm not asking strictly about lifting weights.

    Also thank you for creating the thread, I'm genuinely curious about this sort of thing. I don't have a lifting question right now, but I generally ask myself stuff and find fluff on the web so I'll probably return here and ask you.
     
  3. Allark

    Allark Junior Member

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    In the marines we did a lot of running - jogging mainly (also a lot of walking in the forest with full or half gear). In the gym classes we did push ups, pull ups and sit ups.
    The main benefit was from the field exercises with gear on, which really trained the whole body for endurance + also strength.

    Marine training made our whole body though so that we could run and carry heavy stuff around when needed, which has more real life usage.

    But I prefer weightlifting all the way since I hate doing repetitive things (running straight for an hour for example). Weightlifting for me has turned to a place where I can just let my mind rest and sort of meditate in a sense, where I am in my zone and no outside factors affect me. It also helps really well with self confidence when you put on more and more weights on the bar and you see your body transform. Helps with the mind as well in a sense that if I can transform my body like that, there is no reason why I couldn't do the same with my mind and career.
     
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  4. agetmant

    agetmant Newbie

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    From my military days I remember most focus was put on explosive training and overall endurance.
     
  5. Allark

    Allark Junior Member

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    I guess it depends which unit you are at. The only explosive training we did was during drills, which we did a lot of but still a lot less than overall cardio.
     
  6. agetmant

    agetmant Newbie

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    Was a sharpshooter/DM in an infantry platoon
     
  7. Allark

    Allark Junior Member

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    I was squad leader in a port protection unit (very similar to infantry).
     
  8. Allark

    Allark Junior Member

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    On a side note to everyone - Eddie "The Beast" Hall did a deadlift world record of 500kgs, which by many was thought to be impossible. He said that he will do it a looong time ago and a lot of other people in his league said "ya ya sure thing Eddie, keep talking that crap and we'll see when the time comes". The time came and he delivered what was thought to be impossible.
    What's our excuse to not do the impossible in the field we are at?
     
  9. Pavlo178

    Pavlo178 Regular Member

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    Is the protein whey or gainers "serious mass for example" necessary for a beginner ? goal is to add mass and strength thanks
     
  10. Allark

    Allark Junior Member

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    They def. aren't necessary. To add mass you just have to be in a caloric surplus, meaning take it more calories than you burn.
    Most people take protein shakes or weight gainers because either it's the "hip" thing to do or they just can't consume enough calories to gain any mass. Some peoples metabolism is much faster than others, that's why you also see some people eat a few burgers a week and gain fat while others might eat burgers every day and still be lean. My suggestion would be to first just eat more meals and see if you start to build any mass. If you eat 5 meals per day now, try to add an extra meal or two somewhere in the day. If you can't for some reason then a protein shake or weight gainer is an alternative since it's very comfortable and easy to get in without leaving you too full.
    Essentially you can either eat a tub of ice cream or drink a big weight gainer shake, the effect will be pretty much the same. Also the same for a cup of cottage cheese or chicken breast vs a protein shake.
    Let me know if that helped :)

    EDIT: Also would like to add to make sure you have a somewhat decent macro ratio (meaning protein / carbohydrates / fats). To gain mass a decent ratio would be roughly 50% carbs / 25-30% protein / 20-25% fats) but to just add mass as a beginner it's not that important to track them. Just make sure you don't eat only proteins or only carbs and leaving other stuff out.
     
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    Last edited: Jul 10, 2016
  11. LuckyCharm007

    LuckyCharm007 Jr. VIP Jr. VIP

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    Sorry but a lot of thing doesn't make sense here. How can a tub of ice cream gives you the same effect as a "big weight gainer shake?" Ice cream is made with milk and sugar, no way it helps build muscles, at all. Best case scenario, you'll end up gaining weight (fat). Worst case scenario, you'll end up not gaining any weight, just fatter. As for protein, you need 1.5 grams per pound of body weight per day. For example, if you weight 200lbs, you should consume 300g of protein per day. This is the reason why protein powder is so popular, it's so hard to get to that amount via food - meat, chicken, vegetables, carbs etc.. - that supplements just makes it easier. Stay away from the weight gainer snake-oil as well. Pay an extra for iso whey protein.

    As for macronutrients, the ratio you gave (50% carbs / 25-30% protein / 20-25% fats) would be best suited for someone who spend A LOT of energy in a day - running, carrying heavy stuff all day long, hockey players, pro athletes etc.. - but is not suited for someone who does weightlifting three-five time a week. 40% protein / 30% carbs / 30% fats would be best suited depending on your body type and how your body react to carbs/healthy fats.
     
  12. Allark

    Allark Junior Member

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    Look at what most weight gainers include - of course there are high quality ones, with complex carbs, but most of them have just "empty calories" in them.
    A weight gainer won't help you build muscle either, it's for building mass. And if you train and take in your protein, then a tube of ice cream can help you get on some mass as well. Of course, you will gain fat with it but you can't just bulk with only lean muscle unless you track your macros with 100% accuracy and know what you do.

    1.5 grams per pound of body weight - sorry, but that is complete BS. You can build muscle with 1 grams per pound as well. Unless you are a bodybuilder you don't need that much.

    The macros you gave are ideal for weight loss, keeping carbs low. For weight lifting , if you want to pack on weight you need carbs. Granted, you can take less than 50%, but def. not less carbs than proteins.
     
  13. chad362wiley

    chad362wiley Supreme Member

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    I can chime in on this too to help the OP. Nutrition, weights, cardio etc. Thanks!
     
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  14. Ste Fishkin

    Ste Fishkin BANNED BANNED

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    Can I survive if I ate nothing but nuts
     
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  15. Allark

    Allark Junior Member

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    Deez nuts would make you as fat as snorlax and in a week or so you'll probably lose your mind if you only ate nuts.
    But yeah, you can survive.
     
  16. Ste Fishkin

    Ste Fishkin BANNED BANNED

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    Low calorie alcohol drinks, talk to me
     
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  17. Allark

    Allark Junior Member

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    Beer or vodka / whiskey, nothing wrong with drowning a couple ones a day.
    Just make sure you don't go on a drunken burger eating orgy at 4 am.
     
  18. Ste Fishkin

    Ste Fishkin BANNED BANNED

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    How do I troll people in the gym
     
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  19. Allark

    Allark Junior Member

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    Go really close to them, stare them in the eyes and eat a banana or fried chicken.
     
  20. Sherbert Hoover

    Sherbert Hoover Jr. Executive VIP Jr. VIP

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    Here's a couple good ones:

    1) When they're busy with an exercise where they pretty much can't move quickly, run up real quick and suck their dick. Then laugh at how gay they are.

    2) If someone is doing bench presses or squats with a bar and they think they've got the balance to not have to use clips, slide the weights off of one side when the bar is in use.

    3) Curls in the squat rack.

    4) Make it seem like you are recording a cell phone video of someone working out. Except have the camera front-facing (so recording your face instead). Get up close to them and everything. When they confront you, continue recording and say something like "hey, you're fucking up my flow" or something.

    5) If your gym has a rock wall, bring in a Nerf gun. Sitting ducks.

    6) Bring in a lunchbox with some piss discs (http://www.urbandictionary.com/define.php?term=Piss Disc). Drop them in unsuspecting places around the gym.