Help! Squat & Deadlift form. Diet & fatburn.

Underground S&C Underground
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I'm 36, 5'11" and 240 lbs.

I will get to 199 lbs by May 1st, lose 50 lbs of fat and gain 10 lbs of muscle.

I posted a while back about lower back pain during squats and deadlifts. After today, I've decided I will always wear a belt for these lifts, and straps as my grip was useless at the end of my back workout today.

I'm open to all suggestions about nutrition, supplements, workouts and especially how to improve cardio and fat burning.

Here is a pic from today:

http://instagram.com/p/gRhre7oEcq/


Here is my squat form:

http://www.youtube.com/watch?v=Pnlj5nmgjXU

It's only 235x6, I wanted a weight I could easily handle and focus on form. I did 315x6 yesterday and should've taped that. I'll try and post a better video with heavier weight. Any suggestions? My back did not hurt on Saturday after doing 315x6 with a belt.

Here is my DL form from today:

http://www.youtube.com/watch?v=W_F2QNwVENw

275x5, my lower back was really tender after. Sorry about the sideways video, I was by myself, I'll try and get a better video soon. A buddy says my back will always be sore with DL until I've been doing them for awhile. How is that form?

I will be keeping up with my progress regularly on instagram, so feel free to follow and I will follow back. mro_zen is my username.

Thanks for any help and suggestions!

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On your youtube account go into "video manager" then find your deadlift vid and click "edit" then up above the vid click "enhancements" then beside the vid there are rotaional arrows, click on those until the vid is corrected right side up then click on the blue "save" button in top right.

3

From your squat video it looks like you need to work on your hip/ankle mobility. You have a forward lean, are coming up on your toes and not hitting depth. I'd like to see a vid of you doing 315x6 and overhead squats with a dowel to get a better idea. Not bad but you definitely have room for improvement.

I didnt watch the deadlift video as it was giving me a headache.

4

I'll try and fix the DL video when I'm on a PC.

How do you improve hip and ankle mobility? Stretching?

I would've thought my 50 lb. tire was just making me stronger! ;) I love the gym, but getting nutrition under control will be a bigger challenge.

Thanks! Phone Post 3.0

5

Fixed the DL video, thanks AdrianK.

I'll get better quality videos over the next 2 weeks.

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Zen - I'll try and fix the DL video when I'm on a PC.

How do you improve hip and ankle mobility? Stretching?

I would've thought my 50 lb. tire was just making me stronger! ;) I love the gym, but getting nutrition under control will be a bigger challenge.

Thanks! Phone Post 3.0

I always refer people to Joe D's Limber 11 for mobility. It is a very well rounded mobility circuit. I usually do this or something similar at least 3-4 times per week.

http://www.youtube.com/watch?v=FSSDLDhbacc

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TryhardNobody - its not letting me post that pic for you
Instagram doesn't let you do that, I need to get a pic hosting account. Thanks, I had already voted you up.

I'll make sure to get some better vids on my next leg n back days. Phone Post 3.0

8

LiftStrong -
Zen - I'll try and fix the DL video when I'm on a PC.

How do you improve hip and ankle mobility? Stretching?

I would've thought my 50 lb. tire was just making me stronger! ;) I love the gym, but getting nutrition under control will be a bigger challenge.

Thanks! Phone Post 3.0

I always refer people to Joe D's Limber 11 for mobility. It is a very well rounded mobility circuit. I usually do this or something similar at least 3-4 times per week.

http://www.youtube.com/watch?v=FSSDLDhbacc
Great video, I tried some and it quickly showed how much I lack flexibility.

I started following him on Instagram, and will subscribe to his YouTube.

Do you guys have any great websites for recipes? Phone Post 3.0

9

Any cardio suggestions? I want to increase metabolism and get as much fat burning as possible.

I've been doing 20 minutes of elliptical or treadmill and getting my heart rate up to 160 to 180. Phone Post 3.0

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Any cardio suggestions? I want to increase metabolism and get as much fat burning as possible.

I've been doing 20 minutes of elliptical or treadmill and getting my heart rate up to 160 to 180. Phone Post 3.0

11

Any cardio suggestions? I want to increase metabolism and get as much fat burning as possible.

I've been doing 20 minutes of elliptical or treadmill and getting my heart rate up to 160 to 180. Phone Post 3.0

12

Your squat looks about 4 inches too high to me.

We can't really see the deadlift form since the camera is too low.

For fat-loss cardio, most people recommend 15 minutes of HIIT. You go at a moderate pace for a minute, then 15 seconds of all-out sprint effort, then another minute at a moderate pace, then 15 seconds of all-out sprint... repeat till 15 minutes are done. It can be on a row machine, elliptical, whatever you want.

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This guy has loads of quick and simple recipes with great macros http://www.youtube.com/playlist?list=PLiifvwf9Mx_2BUpNf3HOzClCxFD-PYGwm

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If you're looking for something that teaches you how to grocery shop and comes with a specific eating plan and guidelines, I think John Berardi's stuff is great. I had read his articles for years and liked his work. When I started training a friend, he asked me endless questions about nutrition (texting me asking what to eat every time he got hungry pretty much lol) so I told him to get John Berardi's book package, it's probably the best investment he's made. Exactly 9 months later he's gone from having a belly to ripped with substantial new muscle mass.

15

Your squat looks a little high. From what I can tell it looks like you're pitching forward at the bottom, too.

That's going to limit your depth. And it's probably contributing to your back pain, too. Try to be conscious of what's going on with your heels at the bottom of your squat.

Box squats may help you with that. So can focusing on sitting back and down at the start of the movement.

And ditch those sneakers. They're not good for lifting. The soles are soft, so when you drive off your heels you're losing some power.

Get yourself something with a firm, level sole. A pair of low-cut Chucks works fine. I like Adidas Sambas--I buy one pair every couple of years, and they cost $50-60. Pretty goddamn stylish, too.

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bug

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NP, here's his old channel that has more recipes http://www.youtube.com/results?search_query=leanbodylifestyle&sm=3

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Subd for the mobility link. Thanks. Phone Post