37,352 reputation
13098
bio website ferrousmaverick.blogspot.com
location Washington, DC
age
visits member for 3 years, 8 months
seen 18 hours ago

I'm a regular over at http://ironstrong.org, started lifting weights regularly in April 2011 after I lost 85lbs of weight. I started modestly, with just the bar on most exercises, and as of April 2014, I'm able to lift:

  • Squat: 455lb
  • Bench: 290lb
  • Overhead press: 170lb
  • Deadlift: 520lb

I'm still improving, both in the amount I can lift, and removing the amount of fat I'm carrying around.


Sep
15
revised Does stretching muscles help build / tone them?
grammar. too instead of two
Sep
15
comment How to lose fat while lifting weights and not doing any cardio?
Just remember, reducing rest increases fatigue during training. Be patient with yourself while you get used to it.
Sep
15
comment How to lose fat while lifting weights and not doing any cardio?
Provided that you do your main work first and you are doing your assistance work in circuits you won't have any problems. Alternatively you can have a day dedicated to 1 big grueling circuit.
Sep
12
comment Is my training volume too large for optimal gains
Cutting is like rowing into a headwind. You'll make progress, but it's a bit more effort. How deep a cut corresponds to how strong the headwind is.
Sep
12
answered Is my training volume too large for optimal gains
Sep
11
comment Does eating late at night cause weight gain?
I've also learned a few things since I answered this 3 years ago.
Sep
11
answered How to lose fat while lifting weights and not doing any cardio?
Sep
10
revised what is my rmr?
add info on food choices.
Sep
10
answered what is my rmr?
Sep
9
answered Does stretching muscles help build / tone them?
Sep
8
comment Is it ok to use elliptical trainer barefoot?
Agreed. I can usually use an elliptical if my leg or feet are injured.
Sep
8
answered Is it ok to use elliptical trainer barefoot?
Sep
5
answered Building muscle and trimming fat at same time? bulking/cutting phases?
Sep
5
comment Building muscle and trimming fat at same time? bulking/cutting phases?
One reason not to calculate BMI is because it is useless for individual evaluation. You also did not mention what adjustments per se were necessary to the training regimen and dietary intake.
Sep
3
comment How much do the plates in Crossfit weigh?
@Greg, Green is either 10kg or 25lbs. Yellow would be 15kg or 35 lbs. Can't tell if they are using metric or imperial plates because the picture is too small. The writing under the logo would say for sure.
Sep
3
comment How much do the plates in Crossfit weigh?
They are color coded: 10kg/25lb green. 15kg/35lb yellow. 20kg/45lb blue. 25kg/55lb red. The only thing I can't tell from the OP's picture is whether they are pounds or kilograms.
Sep
3
comment What should be the correct time to wear a belt (if any)?
It's the same solution in either case. Your aim is for as neutral a spine as you can muster. Excessive lumbar extension (looking like the letter C) is a symptom of weak abdominal muscles, or some hyperlordosis. A combination of stretching and strength training will help. For the short term, just concentrate on keeping a neutral spine. If you have to take some weight off the bar to do that, then I would work on building reps at that weight until you can do 5x8. Then start increasing weight at 5x5 again.
Sep
3
comment Does the amount of calories burned during sleep differ from your basal metabolic rate?
It should be stated that adequate sleep is critical for the body to build muscle, burn fat, lower cortisol and stress, and repair any damage done throughout the day. If you skimp on sleep regularly, you will get fatter, weaker, more easily aggravated, and burn more muscle. Good sleep habits are an important part of health and sport performance.
Sep
3
comment What should be the correct time to wear a belt (if any)?
Sounds good. NOTE: when I say make sure your lower back is not excessively rounding, I'm talking about looking like a cat showing their displeasure. On max effort lifts, it's not unnatural to have a little rounding. However, when the lumbar is supporting the bulk of the load (particularly in deadlifts), that's a recipe for injury. Bracing your core spreads the load over a wider area and protects your spine.
Sep
3
answered What should be the correct time to wear a belt (if any)?