Intro post...questions

[FlyUSMC]

Hi
This is my first post, hopefully this is the right section to ask most of this stuff. I'll give you a quick background on me-
I'm 20 years old, 6', 165 lbs, probably around 15% BF. I've been lifting for about a year, just amateur stuff and from what I've gathered after finding this site I'm not doing much of the right stuff. Lately I've been researching all aspects of the Rippetoe program, I started it today. I'm cutting right now, as I'm training for the military and need to be light and lean. I would like to lose about 15 lbs, as it's that much less I have to deal with while running/doing pullups/etc. I will start a bulk after training. Anyway, that's me...onto the questions. First, I've heard that using a pad on the bar for squats is bad. Is this so? The place where the bar went today (upper back) hurts like crazy. Also, is it ok for the heels to come up during a squat? Second, am I correct in guessing that I probably won't see much/any improvement in strength while cutting? Also, I do 3 max sets (around 50 and climbing) of pushups 6 mornings a week, bench press 3 days a week, and do pullups 6 days per week. I try to keep at least 4 hours between each exercise, but is this overtraining anything? Finally, a question about veggie burgers- for a cutting diet these seem like a good idea, don't taste too horrible and they have 15 grams of protein or so. Is that "junk protein" (is there such a thing?), or are they a good thing to be eating? Thanks for baring with me, this is the end of the long post. Looking forward to being a part of the site

Sorry, I lied...just remembered one more: is Rippetoe's a good thing to be doing for cutting, or is there something better? I know it's good for getting a good base for hypertrophy, but right now I just need to get rid of some fat. Thanks

[Kane]

Originally Posted by FlyUSMC

First, I've heard that using a pad on the bar for squats is bad. Is this so? The place where the bar went today (upper back) hurts like crazy. Also, is it ok for the heels to come up during a squat?

Using the pad is bad because it makes you a girl . You're joining the military, find a different spot to put it or just suck it up. That's my best advice since I despise the pad.

Originally Posted by FlyUSMC

Second, am I correct in guessing that I probably won't see much/any improvement in strength while cutting? Also, I do 3 max sets (around 50 and climbing) of pushups 6 mornings a week, bench press 3 days a week, and do pullups 6 days per week. I try to keep at least 4 hours between each exercise, but is this overtraining anything?

If you're getting the right protein intake then you will see some strength, not as much as a full bulk though. And I wouldn't worry about overtraining. I would do high volume pushups and pullups if I was joining the military.

Originally Posted by FlyUSMC

Finally, a question about veggie burgers- for a cutting diet these seem like a good idea, don't taste too horrible and they have 15 grams of protein or so. Is that "junk protein" (is there such a thing?), or are they a good thing to be eating?

They should be alright and I wouldn't call it a 'junk' protein, unless you're looking to hit your protein intake from BigMac's I don't think there is a junk protein.

Originally Posted by FlyUSMC

is Rippetoe's a good thing to be doing for cutting, or is there something better? I know it's good for getting a good base for hypertrophy, but right now I just need to get rid of some fat. Thanks

6' and 165lbs means you're on the skinny side to start and your best friends in this case are diet and cardio. I'm guessing you have a really high metabolism, so weight training won't (IMO) have that much of an effect on fatloss. The cardio and diet will have the most impact. I would do rippetoes program solely because you'll gain more strength than mass.


ps. Welcome to the board

[FlyUSMC]

Thanks for the help. Thought of a few more, if anyone wants to take a shot at them-
As a random question, I can think of two reasons that weight training might help cutting. First is that it will "tell" your body to use the calories you put in it differently. The other thing I can think of would be that it would prevent you from losing muscle instead of fat. Is it either/both of these, or am I completely off? Also, what is a healthy rate of weight loss? I've heard two pounds a week max, is that too much? I'd like to cut as quickly as possible (so I can go back to eating ), but don't want to screw it up.

[hrdgain81]

Great stuff Kane ...

Thanks for the help. Thought of a few more, if anyone wants to take a shot at them-
As a random question, I can think of two reasons that weight training might help cutting. First is that it will "tell" your body to use the calories you put in it differently. The other thing I can think of would be that it would prevent you from losing muscle instead of fat. Is it either/both of these, or am I completely off?

Believe it or not, if your diet isnt right, lifting while in a calorie deficit will definately put you in a state of catabolism (muscle wasting). Make sure your pre and post workout shakes are in order.

Also, what is a healthy rate of weight loss? I've heard two pounds a week max, is that too much? I'd like to cut as quickly as possible (so I can go back to eating ), but don't want to screw it up.

Well its 2lbs a week for fat loss, anything more then that is going to be muslce loss, water, glycogen storage low.

[FlyUSMC]

Originally Posted by hrdgain81

Believe it or not, if your diet isnt right, lifting while in a calorie deficit will definately put you in a state of catabolism (muscle wasting). Make sure your pre and post workout shakes are in order.

Well its 2lbs a week for fat loss, anything more then that is going to be muslce loss, water, glycogen storage low.

Interesting... I pieced together a Pre/PWO shake strategy just based on how the body reacts to different things. I usually have 20-30g protein before exercise, and 20-30g protein and 10g fats, or if it's a weight day I will do 50g protein and 20-25g carbs (would be higher, but for cutting) as a PWO. On my lifting days, I usually eat a little in the morning just to rev my metabolism, go work out (45min cardio, only steady state on the lifting days), have a bit of protein powder, lift, then PWO. Do those shakes seem correct? Thanks again for all of the help. Also, for squats (I think this one got overlooked)- is it ok for the heels to leave the ground, or should I just stop squatting when I can't go any farther w/o raising them?

[hrdgain81]

Originally Posted by FlyUSMC

Interesting... I pieced together a Pre/PWO shake strategy just based on how the body reacts to different things. I usually have 20-30g protein before exercise, and 20-30g protein and 10g fats, or if it's a weight day I will do 50g protein and 20-25g carbs (would be higher, but for cutting) as a PWO. On my lifting days, I usually eat a little in the morning just to rev my metabolism, go work out (45min cardio, only steady state on the lifting days), have a bit of protein powder, lift, then PWO. Do those shakes seem correct? Thanks again for all of the help. Also, for squats (I think this one got overlooked)- is it ok for the heels to leave the ground, or should I just stop squatting when I can't go any farther w/o raising them?

sorry man, that post kind of confused me let me see if I got this right

Non lifting days (cardio I assume) pre shake is 20-30g protein, then post is the same with some fats.

If this is so, I would drop the fats, but you have the right Idea.

On lifting days, Pre shake is nothing, and Post is 50g Protien 25-30g Carbs.

here I would add a pre workout shake of 20g Protein, 15g carbs. This will help you move wieghts in the gym, and keep you from going catabolic while lifting.

As for the squats I'm not sure what you mean. I've never had my heals come off the ground before, so I'm not sure what thats a sign of. I wouldnt just stop squatting, I would back the wieght down till you can do them with good form, then work your way up.

[Kane]

Originally Posted by FlyUSMC

is it ok for the heels to leave the ground, or should I just stop squatting when I can't go any farther w/o raising them?

If your heels are coming up then this tells me that the bar is probably coming forward (back is lowering) and transfering your weight to the balls of your feet..OR you could have a really close stance (inside your shoulders) and thats basically taking your hams and glutes out of the squat and using your quads for the driving force. Next time squat how you normally would and see if you can feel the bar drifting forward toward your toes (if you can, try and steady your lower back and keep the bar up) and then try a wider stance and see if either of those lift you off your heels. Ideally your squats want to activate your hams and glutes since they're alot bigger than your quads (in terms of muscle size), so using the bigger muscles should mean a bigger squat.

[FlyUSMC]

One more for now... I know that I should deload between row sets, but should I do it for deadlifts as well?

[Kane]

Originally Posted by FlyUSMC

One more for now... I know that I should deload between row sets, but should I do it for deadlifts as well?

I don't know what you mean by that. What do you mean by deload?

[FlyUSMC]

On the Rippetoe's writeups I've been reading it says to "deload" between rows, aka to let the weight fully onto the floor before starting the next rep. Should I do that for DL's too?
Also...after my squats today I felt a small strain in my right hamstring, what's the best course of action to take after that?