Elder Legend
Banned
Sometimes....not all the times.Wait- you guys brush your teeth?
Sometimes....not all the times.Wait- you guys brush your teeth?
3 days a week is the most classic split, i did that for many years.What about rest? It's normal made workouts one day working and one rest?
I am training for run, cycling and swim. How to train for these. I am interested in triathlon.3 days a week is the most classic split, i did that for many years.
You only need to train more if you really enjoy the process or you are an advanced bodybuilder with a specific objective.
4 times a week is usually the gold number for most.
For example right now i train 5 times fullbody (you train every muscle group) a week but the volume and intensity is obviosly lower than training 3 times a week (still super hard and always a couple of reps from failure).
It mostly depends on what you see fit, if you train and eat well results comes independently when you are beginner/medium level.
Not an expert on this stuff, better ask to someone else.I am training for run, cycling and swim. How to train for these. I am interested in triathlon.
Yeah, definitely talk to a trainer, one who has triathlon experience.I am training for run, cycling and swim. How to train for these. I am interested in triathlon.
Good decision man. I struggle with knee & hip issues so you have my sympathy. I've been doing yoga and an inversion table to help out with the issue. It seems to work well as long as I don't push it too hard on my lifts.Ok. Long story short I went from 286.601 pounds to 158.733 in about 6 years while starting to go tūo the gym which became an obsession (which many can relate to) and ended up super ripped and dry (4/5%) Got asked if I was doing competition etc (to be fair we're talking about a small town gym)
Blabla bad stuff happend and the last 2 years I didn't do squat (pun intended)
With that said, I'm doing better and a week or three ago I made the decision to go back.
Problem though, I have chronic lower back pain that goes to my glutes and finally to my knees. Also a very tight and weak left shoulder.
Finally found a great physiotherapist so I'm at a state i have to do lots of stretching and lots of cardio (want to lose around 13.2277 pounds)
Anyways yesterday I had my second therapy appointment and asked what i CAN so in regards to weight exercises and surprisingly the options were pretty broad.
So yeah. Let's go for it. Easy does it. Right?
Good decision man. I struggle with knee & hip issues so you have my sympathy. I've been doing yoga and an inversion table to help out with the issue. It seems to work well as long as I don't push it too hard on my lifts.
Today's run was not so happy on my shins and knees so I kept to 30 mins. I thought about going for an hour but I didn't want tor ask any setbacks, as I've a ton of manual labor in the backyard to do.
Also, I fucking love the Apple Health app. I'm not obsessing over metrics like I did last year so it's nice to just have a sort of dashboard where I can see at a quick glance if I am trending in the right direction. The option to dig in is always there, but it's not something I dig into as much to help avoid burnout.
Ass to the grass, or only calves?
That rhymes
I did a 3 day fast for the first time ever last year. I enjoyed it, though day 3 was rough. I've read that after day 3, it is very easy to go further. 3 days is about what I would do max for the time being. I did break this fast around 40 hours in.36 hours? Yesterday I reached like 26 by accident. Why you do it? I'll have to look into this. Btw respect Captain. I'm now at a point where I only eat dinner and a snack later (Keto still)
I did a 3 day fast for the first time ever last year. I enjoyed it, though day 3 was rough. I've read that after day 3, it is very easy to go further. 3 days is about what I would do max for the time being. I did break this fast around 40 hours in.
The benefits are pretty well documented. For me, mostly longevity is the goal. The challenge is appealing as well. I've been doing intermittent fasting since I was a kid, as I never really ate breakfast.
Here's a good brief summary:
Here's a more in-depth discussion on the science:
No obligation to watch, just if you’re curious.Haven't watched yet skip.
With that said; had my fourth physical therapist date today.
She was impressed with my progress and gave me two more exercises to do to strengthen my Transverse Abdominis and gave the latter the highest priority to work on.
I've also made an appointment for coming monday for a massage of my left shoulder and a dry needling session to facilitate the stretches and mobility.
Took a two and a half hour walk afterwards. My legs are done for the day.
So far so good.
Btw, my biceps are still to sore to fully extend my arms lol.
No obligation to watch, just if you’re curious.
1km run
40 * 10kg kettle bell swings
Only 10 push ups
But I sweated and puffed.
Once I’m done I will wear this.Good job mate
Gotta start somewhere. Keep it going!1km run
40 * 10kg kettle bell swings
Only 10 push ups
But I sweated and puffed.
It is, an AI drawing of zangiefI'm on mobile so avatars are small so I thought yours was of Zangief lol.
But still, no backsies!!
I was a bourbon guy in my hay day. High quality vodka as well.What can I say. I have an abstract mind. Looks like a homeless Zangief high on PCP
Maiden Voyage I'm back to semi normal walking. I tell you this because you care about me. Deep in your weathered rum filled liver.
I love yoga. I feel so much looser throughout the day. I like that relief of tension and stress that comes with it. If I go too long without it, I can feel the tension build back up in my muscles and ligaments.Tried yoga for the first time last night. It wasn't a wholly unpleasant experience and will likely give it another go at some point. Punch line, I need to get stretching.
Also, can someone explain to me the whole fasting thing? (like, the long fasts, not the short daily fasts). How can you possibly do that and not lose muscle?
Yeah… I may be giving yoga another go.I love yoga. I feel so much looser throughout the day. I like that relief of tension and stress that comes with it. If I go too long without it, I can feel the tension build back up in my muscles and ligaments.
I don't know if it's possible to not lose muscle during a fast. I'm not a body builder type so I don't mind.
I do intermittend fasting until 6pm twice a week when I‘m not training. Admittedly, I also only eat around 1000 cals on those days because even though I fast the whole day I can’t eat more than that for dinner.Yeah… I may be giving yoga another go.
As for fasting…. I’m an extomorph, I need to preserve every ounce of muscle. I may do a day fast every once in awhile, but I don’t think overall it’s for me
Complete noob to IF but can you give me some bullet points?I do intermittend fasting until 6pm twice a week when I‘m not training. Admittedly, I also only eat around 1000 cals on those days because even though I fast the whole day I can’t eat more than that for dinner.
Anyway, I loose a kilo of bodyweight straight every time I do this. Some of it has to be muscle for sure. I don‘t mind. The science is pretty clear about the health benefits here.
That Rogan vid above is a decent primer on it.Complete noob to IF but can you give me some bullet points?
Gotcha. Thanks for the reply.I do intermittend fasting until 6pm twice a week when I‘m not training. Admittedly, I also only eat around 1000 cals on those days because even though I fast the whole day I can’t eat more than that for dinner.
Anyway, I loose a kilo of bodyweight straight every time I do this. Some of it has to be muscle for sure. I don‘t mind. The science is pretty clear about the health benefits here.
Don’t forget hip thrusts. #1 exercise for booty gainsLeg day today
Your activity is still outpacing the input I would venture to guess. Do you track calories burned too?Speaking of fasting… Any one else here does this regularly? Cause I‘d be really curious to know if the fasting completely offsets weight gain for anyone else.
Next week I‘m going to hit 5100 calories on my non-fasting days and this will be the absolute peak for me. I just can‘t see food any more. Thing is, thanks to my fasting routine I didn‘t even gain a pound, even though I went from 3900 calories a day to the 5100 calories next week. It‘s straight out comical:
07.05.2022: 93,3 kg
06.08.2022: 92,9 kg
Granted, I did somehwat up my training volume by adding easy cardio to my weekend workouts and training with a hoody while is super hot outside, but still…. I don‘t understand how I could not have gained weight in three months with increasing my calories by 100 every week. I think that something is wrong with me.
No, I find that very hard to do with gym training.Your activity is still outselling the input I would venture to guess. Do you track calories burned too?
They're not 100% accurate, but those activity tracker watches & chest-strap HR monitors might give some insight on the calories in part. But, as long as you don't mind it, then there's probably no real downside to the weight loss. I assume it's mostly fat for you so if you're happy, keep at it man.No, I find that very hard to do with gym training.
It‘s really weird… For 3 months it’s been going on something like this….
- I get on the scale on Saturday, it’s somewhere around 93 kg
- After full weekend of eating carbs I‘m on around 95 kg on Monday.
- Intermitted fasting on Monday, down to 94 kg on Tuesday.
- Tuesday/Wednesday ketogenic diet with full calories (meaning 5000 atm), hold weight and am still on 94 kg on Thursday.
- Intermitted fasting on Thursday, down to 92,5 kg on Friday.
- After loading carbs on Friday I‘m back at 93 kg on Saturday.
Rinse and repeat.
Like I said, when I started doing this (admittedly weird) type of eating I was at around 3900 calories on my eating days and 3 months later I‘m still in the same loop.
Don’t forget hip thrusts. #1 exercise for booty gains
Oh don't worry about me, I have the evidence to show that I know what I'm doing