Ask Powerlifter - Gents and gals of all goals welcome

It is far from optimal to get your carbs from just fruits - they are sugar based.
Simply put your body is used to processing in a certain way, if you gradually add grainy carbs to your diet it will adapt and take away the fealing of bloat.
At the moment all your doing is using the protien for energy which is not at all optimal and will help with creating a skinny fat look.

Training wise you really need anything that uses either explosive force or stratic strenght.

For e.g
Jump squats
Box Jumps
Burpies

Coulpe these with
Push Ups
Handstand pressups when you get strong enough
Tricep dips
Planks
Crunches/abdominal work

Christ, okay! And here I was thinking I was doing myself a favour! With the food I'm currently eating, I'm getting roughly 1,400 calories daily - how many carbs should I be getting, and how much of it should come from fruit? What would you say is the optimal carbs/protein ratio?

Thanks a lot for the training advice, as well. How many times a week would you say I should incorporate the resistance routine? And should I stick to the 1-2 HITT sessions + 2 power yoga, as I think I might die if I do more than 2 resistance sessions on top of that?

There is alot of debate relating to optimal ratios

For fat loss and muslce retention it is generally accepted to be around 40% Protien, 30% carbs and 30% good fats (kcal values).

So for 1400 you want approx

105g Carbs
140g Protien
47g Fats

2 Power yoga and 2 HIIT with one resistance session should be more than enough for you - HIIT training assists in fat loss and muscle tension too - as I imagine does power yoga

Whats the best federation to get into for an unequipped lifter? Looking at other feds besides the welsh ones.

Also, the girlfriend wants to get back into the gym - what's best for her to do weights wise twice a week?. Gotta get her on the squats I know that much! Guessing there's no need for benching if pressing above the head. Ideas?

Cheers

Powerlifter, you recommended this routine a few weeks ago: http://www.thestudentroom.co.uk/showpost.php?p=23535624&postcount=550

Although I do want to incorporate the olympic lifts, I was thinking more along the lines of doing a few of them, within a 'normal' structured workout.

Heres a few problems: I don't have blocks to snatch from, and I can't really commit to the gym 5 days a week.

Therefore is there any chance you could condense it to 4 days, and structure it more like a 'normal' workout? I also play centre in both Rugby League and Union, and i'm lifting to get bigger and improve my performance in rugby, if that helps.

Thanks in advance.

Powerlifter - Oxford university have so many guys who are stronger than me. How should I spend the next year in order to out-lift them?

My bench is lagging dispicably. Any tips for adding weight to it?

And if you say by adding more plates to the bar, so help me...

Is it ok to ask more than one question? I have a few I'd like to ask, if that's alright.

Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees.

Eat food, if you think your eating to much, eat more, if you throw up - thats room for more food.

Okay, sorry for being pedantic, but throwing up really isn't beneficial to weight gain at all really is it?

Okay, sorry for being pedantic, but throwing up really isn't beneficial to weight gain at all really is it?

.

No, that is your question used up!

Sure fire away

I think I've injured my elbow squatting. It doesn't hurt to bend, and holding a load isn't too much more pain, but it just constantly aches really badly from the joint and up and down the arm bones and it is affecting lifts. The pain's gone half an hour after finishing in the gym. Any idea what it might be or how best to rehabilitate something like this/go about gymming next week?