Adarq.org

Awesome facility, damn you Americans 

Superb choreography here

<a href="http://www.youtube.com/watch?v=jQ247wtv8hU" target="_blank">http://www.youtube.com/watch?v=jQ247wtv8hU</a>

Who is that guy? I see his pic everywhere

If only we had a Chipotle here. Oh, man... I think I'd be set for a while. Haha
Last few days have been quite good. Been eating very well, not necessarily very clean, but it's been very good.

28/1/2013:

Front Squats: 105x5, 135x5, 165x3x6

BB Rows: 135x3x8

Standing DB Press: 40sx5, 45x2x5

Single-arm DB Press: 35x6, 35x8 Not terribly difficult but I'll be doing more of this stuff to even out my shoulders in mass and strength since the left remains substantially weaker from poor emphasis on recovery after my injury a few years ago.

Deadlifts: 205x5, 225x5, 245x5

Yeah and stuff. Pretty alright day. Starting to get my strength back, just from being more consistent lately. It's helping stress levels and mood during the school day too. I've been less tense lately, even despite the fact that I have a nutrition class test tomorrow (IRONIC, RIGHT?),  music history paper due Tuesday, music history test Thursday.

Feels good, mang. Even my mood at work is better. Just throw my headphones on, vacuum, feel like dancing, smile at the pretty college ladies as they walk by. Can't say I feel really fantastic, but it's quite the change from the piss-poor, moody, depressed self from 3 or 4 weeks ago.

Sounds good dude, just keep eating well and watch it all fall into place

Quote from: Ryno2892 on February 26, 2013, 08:00:49 am

eating slightly above maintenance (+500cal) for gradual weight gain shouldn't be too hard, considering your a student.

Ha.... the problem is I'm not a typical student. Wednesdays throw me off the worst.

6:30: wake up, get dressed, pack stuff, drive to campus
7:30: trumpet routine
8:30: Music theory (which I've been having a snack during lateley)
9:30: Conducting (no food here, I'm waiving a stick around)
10:30: Trumpet lesson (can't really eat while I play)
11:30: Trumpet masterclass (again... no eating)
12:30: tiny break where I get a chance to eat something small before playing again)
13:00: Jazz Orchestra (definitely no eating)
14:00: First real break. Lunch time
15:00-16:30: Wind orchestra. (Director of bands would probably revoke some of my scholarship money if I was eating during his rehearsals)
16:40-18:00: Symphony orchestra. (No food allowed again)
18:00-21:00: Vacuuming at work. (With a backpack type vacuum, drains a lot of energy)

You tell me it's easy to eat above maintenance on a day like that. Most days aren't quite that bad, but I stay pretty busy. Excuses aside, I've been doing a lot better with eating habits, and I'm getting on the upside of things again for the first time in months.

I meant that as a student, you should have an insatiable hunger because of the amount of work that you do on that hectic schedule......... almost an 8 hour gap between meals! no way I could do that.

What  I'd recommend is to maybe try a pseudo-leangains style approach. 2-3 Massive meals a day, when you can.

Your meal frequency is limited, so, the obvious option would be to up your portion sizes.   

Maybe try:
-Massive breakfeast. Get up an extra 2 hours early, 1 hour for preparation, and the other for the actual eating part.
-Meal 2 @ 2pm during the lunch break. Make it another monster. Just sit down relax and eat before you return to orchestra practice.
-Meal 3 straight after work. another monster.
-Meal 4: Post workout meal. should be the biggest. (I'm assuming you train at night).
-Sleep

With lower meal frequency as well you have less meals to prepare for the day, they are just massive and take time to actually consume.

Get on shakes as well man, a blender is going to become your best friend.

This is a shake I do on training days that I sip on in the bus or while driving on the way to uni:
-2 scoops protein powder (50g protein total-pref a blend)
-2 cups rolled oats
-1 cup baby spinach leaves
-1 cup blueberries
-1.5 cups water (I'm not good with milk, but if you can digest it well I would opt for it)
-2 tablespoons peanut butter


Now the above are not absolutes, and in your case I'd even double everything on that list, and even throw in more stuff (banana's, apples ect).

You can always go for mass gainer shakes as well if you got the cash and can stomach it. Mass fusion by nutrabolics is a good one that I've tried myself, and I've also heard a lot of good things about the cytosport ones.

There aint nothing to it but to do it!

Yeah you American's need to get with the Metric system.....

You've probably been told this before but if your looking to gain weight then you need to pump in those calories even on days your not training, no appetite, no excuses. It's largely a mental game. If you need to throw in some activity to stimulate it (which is largely psychological) then do so, but you should make it habit to eat your target calories.   

I haven't read scrawny to brawny, but eating slightly above maintenance (+500cal) for gradual weight gain shouldn't be too hard, considering your a student.

Probably explains why your tired with school/band practice ect.... I used to shy on calories and eat paleo my last 2 semesters of uni, and it wrecked me.

Also those tuck planche pushups look brutal, I'm going to try my hand at them tomorrow night.

If anyone remembers, I had knee tendonitis for months and months straight. I tried many different stretches and exercises, but in the end, NOTHING helped more than simply foam rolling the IT bands, and then activating my VMO's, then ATG squatting. After squat sessions I would remember both my VMO's being very sore. Now the soreness is gone as they are used to the stress, but they will grow as my squat grows.

I haven't read this entire thread, but maverickdawid, have you tried foam rolling your IT bands? Do about 4 sets of 10 slow rolls back and forth and see how it feels. After that I would activate my VMO's and then do my workout or go play basketball.

Also, the best VMO activation I found was doing single leg knee extensions, but only the negatives. You REALLY gotta load it... bring up the bar with two feet, then drop one of your feet, and lower it slowly with the other foot. I have read that activation works better when doing heavy negatives and I tried it out. Ended up working for me.

I will add that as an accessory on squat days. Thanks for the advice 

Thib's stuff is concise and well expained that the average gym goer could make sense of it..................... I wish I could intern with him, or be part of those bootcamps t-nation does.... too bad I live in Australia